Preventing Cancer with Kale

Preventing Cancer with Kale

Preventing Cancer with KaleBy now, most people are aware that a healthy diet limits poor quality fats, refined sugars, and processed foods while emphasizing the benefits of whole foods, essential fatty acids, and cruciferous vegetables like cauliflower, Brussel sprouts, broccoli, and especially kale. Here is a simple recipe that is not only delicious, but helps in preventing cancer with a powerful cancer-fighting punch!

Packed full of anti-cancer nutrients

Kale– an important member of the cabbage family– is rich in anticancer elements. Cancer-fighting compounds such as bioflavonoids and carotenoids, which are abundant in kale, have been shown to stop enzymes from triggering cancer formation in the body while increasing the activity of enzymes that eliminate carcinogens and help preventing cancer.

An unbeatable Kale Recipe

Not only is this amazing cruciferous vegetable a powerful ally in preventing cancer, it is also nutritious and can be used in many interesting and creative recipes. Here is an easy-to-make recipe from Cooking Journeys that is sure to get you hooked on this deliciously healthy vegetable!

Kale Salad with Raisins & Almonds

(Serves: 4)


½ cup (125 mL) golden raisins

2 table­spoons (30 mL) red or white balsamic vinegar, divided

1 table­spoon (15 mL) apple cider vinegar

1 table­spoon (15 mL) liquid honey (prefer­ably Manuka)

1 table­spoon (15 mL) extra-virgin olive oil

½ teaspoon (2 mL) garlic salt (preferably organic)

¼ teaspoon (1 mL) red pepper flakes

1 lb. (500 g) Tuscan kale, stems and centre ribs removed and sliced crosswise

2 table­spoons (30 mL) sliced almonds, lightly toasted

¼ cup (60 mL) shaved Parmesan or nutri­tional yeast for garnish (optional)


1. In a small bowl, combine raisins with the white balsamic vinegar. Let soak for 15 min to 2 hours, stirring occa­sion­ally. Drain raisins, reserving the liquid.

2. Whisk the soaking liquid together with cider vinegar, honey, oil, garlic salt and red pepper flakes. Toss with kale and raisins to coat. Let marinate at room tem­per­a­ture, tossing occa­sion­ally, for 15 minutes.

3. Transfer to platter and sprinkle with toasted almonds (and shaved Parmesan cheese or nutri­tional yeast if desired).

Cook’s Notes:

Golden raisins maintain their flavour, shape and texture, making them ideal for dressings and preserves. Sometimes referred to as “muscats,” they’re made from white grapes that are seeded and oven-dried. Choose sulphur dioxide-free raisins if you can.

Raw Kale? There are a couple of tricks to enjoying this hearty green uncooked. Removing the stems and centre ribs elim­i­nates the bit­ter­ness, and allowing them to marinate for 10 to 15 minutes softens the leaves to the perfect tenderness for eating.

Vancouver Health Coach