Have high cholesterol? if you cook kale by steaming it, kale can provide your with some lower cholesterol levels.  There are fiber related components in kale which do a better job in binding together with bile acids in your digestive tract when they are steamed.

There are 5 different types of cancers such as, breast, colon, ovary, prostate, bladder, etc.  Kale is known to lower the risk of these cancers overtime. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.  Furthermore:

• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.

Here are some recipes you can implement in your diets by using Kale:

BLANCHED KALE
Ingredients

• 1 Lb kale
• 1 pinch salt

PreparationDiscard tough stems and ribs; coarsely chop leaves. Cover and cook in large pot of boiling salted for 3 to 5 minutes. Drain and chill in cold water; drain again and squeeze out liquid. Pat dry. (Make-ahead: Wrap in towel and refrigerate in resealable bag for up to 24 hours.)

CREAMED KALE

A little simmer in cream, broth and water turns the kale into a tender, sweet holiday side dish. For lovers of creamed spinach, this is an excellent alternative. For newcomers to the joys of kale, this is the perfect starter dish.

Ingredients

• 2 large bunches kale, (about 2-1/2 lb/1.125 kg total)
• 2 tbsp (30 mL) butter
• 1 small onion, thinly sliced
• 1/2 cup (125 mL) whipping cream, (35%)
• 1/2 cup (125 mL) sodium-reduced chicken broth
• 1/4 tsp (1 mL) salt
• 1/4 tsp (1 mL) pepper
• 1 pinch nutmeg

PreparationRemove thick stalks from kale; chop leaves into coarse ribbons. Set aside.

In a large oven, melt butter over medium heat; cook onion, stirring occasionally, until light golden, about 8 minutes.

Stir in half of the kale, the cream, broth, salt, pepper, nutmeg and 1/2 cup water, stirring to coat and adding remaining kale in batches as it wilts. Cook, stirring occasionally, until kale is tender and cream is thickened enough to coat leaves, 18 to 20 minutes. (Make-ahead: Let cool; cover and refrigerate for up to 24 hours. Reheat to serve.)