Smoking versus Kale

Researchers have found that Kale the dark green, leafy vegetable dubbed the queen of greens-might help control cholesterol levels. Researchers took thirty men with high cholesterol and had them consume three to four shots of kale juice a day for 3 months. That’s like eating 30 pounds of Kale or the amount the average New Zealander eats in about 60 years. So what happened?

What the kale did do was substantially lower their bad (LDL) cholesterol and boost their good (HDL) cholesterol as much as running 300 kilometres. By the end of the study, the antioxidant activity in the blood of most participants had shot up. But curiously, the antioxidant activity in a minority remained flat. Sure enough these were the smokers. The free radicals created by the cigarettes were thought to have actively depleted the body of antioxidants. When your smoking habit erases the antioxidant boosting effects of eight hundred cups of kale, you know it time to quit.

Kale is in season throughout the whole year.

If you are on a blood thinner medication please consult your doctor before consuming Kale and any other green leafy vegetable.

References; How not to die Dr Michael Gregar 2015, Kim SY, Yoon S, et al. Kale juice improves coronary artery disease risk factors in hypercholesterolemic men. Biomed Environ Sci 2008.

If you want to try and stop smoking please visit Or phone 0800 778 778

Brown rice with kale & feta with poached egg

  • 2 cups (400g) SunRice Low GI brown rice
  • 100g baby kale, finely shredded
  • 1 tbs white vinegar
  • 4 eggs
  • 150g marinated feta, crumbled
  • 2 tsp cumin seeds
  • 1 tsp coriander seeds
  • 2 tbs toasted pistachios, finely chopped
  • 1 tbs sesame seeds, toasted

Step 1

To make the pistachio dukkah, toast the cumin and coriander seeds in a small frying pan over medium heat for 2 minutes or until fragrant. Transfer to a mortar and gently pound with a pestle until crushed. Add the pistachios and sesame seeds. Season with salt and pepper.

Step 2

Cook the Sunrice Low GI brown rice following packet directions, adding the kale in the last 2 minutes or cooking. Use a fork to toss to combine. Set aside, covered, to keep warm.

Step 3

Meanwhile, add vinegar to a deep frying pan filled with water and bring to the boil over high heat. Crack and egg into a small cup. Use a large spoon to stir the water to crate a whirlpool. Slip the egg into the centre of the whirlpool and poach for 2 minutes for a soft egg or until cooked to your liking. Remove and set aside on a plate. Repeat with remaining eggs.

Step 4

Divide the rice among serving bowls. Sprinkle with feta and top with a poached egg. Sprinkle with dukkah and serve immediately.

Cancer fighting ingredients in this recipe

Rice: Anti inflammatory. Is a fantastic source of fibre with anti-inflammatory properties.

Kale: Like all of cancer-fighting cruciferous vegetables, kale has been shown to stop cancer in its tracks. According to the National Cancer Institute, for example, the secret behind the cancer-killing ability of cruciferous veggies is that they are rich in glucosinolates – a large group of sulfur-containing compounds.

Vinegar:  is rich in bioactive components like acetic acid, giving it potent antioxidant, antimicrobial, and many other beneficial properties. Vinegar is anti-diabetic and may help control blood sugar levels in people with diabetes

Eggs: Anti-inflammatory. Anti-oxidant.  Eggs contain high quality proteins, fats, vitamins and minerals. And, according to new research, you can also add antioxidant properties to the list. The antioxidant properties are due to the presence of two amino acids, tryptophan and tyrosine. Two raw egg yolks contain nearly twice as many antioxidant properties as an apple

Feta cheese:  contains good amounts of Conjugated linoleic acid (CLA) research suggest CLA improves body composition and helps prevent diabetes and cancer. It also provides helpful probiotics for a healthy gut and immunity booster

Cumin:  belongs to the parsley family of herbs and spices, the same family that contains anise, caraway, coriander, dill, fennel, and parsley. The parsley family contains some unique phytochemicals, such asphthalides andpolyacetylenes which show cancer-protective activity and anti-inflammatory properties.

Coriander: Anti–cancer.  The phyto-chemicals such as beta-carotene, vitamin C, and E, ferulic, caffeic acid, kaempferol and quercetin discourage the  development of cancer cells

Pistachios: The health benefits of pistachios include a healthy heart, weight management, protection against cancer, diabetes and hypertension, and improved digestion. The vitamins, minerals, fats and protein found in pistachio are all very good for your health

Sesame seeds:  are a rich source of mammalian lignan precursors, similar to whole flaxseeds. The mammalian lignans called enterolactone and enterodiol are produced by the microflora in the colon, and recent research suggests they have potential anticancer effects, especially in regard to preventing colon and breast cancers.

Reference: Authority Nutrition, Organic facts,, R Katz, Dr William Li, Medical newstoday, Natural news, Nutritional facts, life with greens, Dr Kirsten Brandt-University of New Castle UK, Greenmed info,Dr Axe, Medical news today, Sanford focus, American institute of cancer research

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