Gourmet Recipes for One is a resource of simple, delicious recipes that focus on cooking for one. Single-serving recipes are featured as well as ideas and inspiration for achieving a well-balanced lifestyle.

10 health benefits of kale.


Kale may not be the first thing that you typically grab at the grocery store but because it’s such a nutritional powerhouse, I really recommend you give it a try if you’re not that familiar with it. Packed with nutrients, fiber and loads of vitamins, kale is a really versatile ingredient that works great in soups, hummus, as a substitute for basil in a pesto or simply sautéed with olive oil, garlic and a few red pepper flakes. It’s in season during the winter months, from November until March. When buying kale, look for sturdy leaves that are fresh and not wilted. Kale should be stored in a plastic storage bag in the refrigerator where it will keep for up to 5 days. Do not to wash it before you store it because any exposure to water will make it spoil much faster.

1. high in antioxidants
Kale is a high in both carotenoids and flavonoids, two powerful antioxidants that protect our cells from free radicals that cause oxidative stress.

2. low in calories

One cup of kale has only 36 calories and 0 grams of fat.

3. high in vitamin A
One cup of kale helps boost immunity, maintain healthy bones and teeth, prevent urinary stones and is essential to our reproductive organs.

4. high in vitamin C
One cup of kale heartily provides over 88% of our RDA of vitamin C, which ensures a healthy immune system, and fights against age-related diseases such as cataracts and macular degeneration.

5. high in vitamin K
One cup of kale provides a huge dose of vitamin K, which is necessary for the synthesis of osteocalcin, a protein that strengthens the composition of our bones. It also prevents calcium build-up in our tissue that can lead to atherosclerosis, cardiovascular disease and stroke.

One cup of kale provides about 10% of the RDA of omega-3 fatty acids that helps regulate the body’s inflammatory process. The addition of vitamin K in kale further helps fight against excessive inflammatory-related problems, such as arthritis, autoimmune disorders, and asthma.

7. cancer
Kale also provides glucosinolates, which have been shown to prevent many forms of cancer including colon, breast, bladder, prostate and ovarian.

8. cardiovascular support
The high fiber content of kale lowers cholesterol by binding with bile acids that the liver produces from cholesterol for digesting fat. Because many of these bile acids are coupled with fiber, the liver is charged with producing more bile acid to digest fat, and therefore requires more cholesterol to so, ultimately lowering the amount of cholesterol within our bodies.

9. detox
The isothiocyanates (ITC) from glucosinolates found in kale aid in the body’s detoxification process.

10. digestion
One cup of kale contains 20% of the RDA of dietary fiber, which promotes regular digestion, prevents constipation and helps lower blood sugar.

For recipes that include kale, click here.


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