Sweet Potato and Kale Bake
Kale is a dark green leafy vegetable that belongs to the cruciferous family. That means it holds some of the same health benefits as others in it’s family like broccoli. brussel sprouts, and cauliflower. Like all of the superfoods we talk about, kale is packed with healthy vitamins and minerals, helps to prevent cancer, and is a powerful protector for your health.
This earthy flavored vegetable can be found in grocery stores year round. Kale ranks very high for the large amounts of vitamin A, vitamin C, B6, manganese, calcium, copper, and potassium. It is very low in calories and just one cup of kale a day provides 192% of the vitamin A, and 90% of the vitamin C you need! As mentioned earlier, kale is high in flavonoids—powerful antioxidants—linked to the protection against cancer.
Ingredients
2 Cup Water
3 med Sweet potatoes – cubed
1 sm onion diced
3 TBS VegeBase or vegetable broth low salt
4 sm zuccini squash sliced
3 sm tomatoes sliced
1 Cup baby carrots
1 large bunch Kale (rinse well) Chopped -no stems
Mrs Dash Onion Medley to taste
Instructions
Pour water into 6 qt crockpot. Stir in Vegebase and mix onions, sweet potatoes, carrots, tomatoes. Top with chopped Kale. Cover and set cook time for 4 – 6 hours on low. Each cooker is different so check the tenderness of the potatoes until they are the consistency you like.