KALE – Add this Leafy Green to Your Diet

Kale has become quite a talked about food. It has been called “a nutritional powerhouse”. By this time, you may have tried kale on your own. If so, good for you and your health!! Others may still be steering clear of this dark green leafy vegetable. Actually you may have had this wonderful leafy green without really being aware of it. Kale is added to many soups and a variety of recipes. The recipe below is a sweeter recipe. It was an easier way to introduce kale to my husband who now really likes kale!

Popeye was eating his spinach, but he should have been eating his kale too. Kale is an amazing anti-inflammatory addition to your diet. It is a low calorie food and high in fiber. Kale is also high in iron, vitamin K, vitamin A, vitamin C, antioxidants, and phytonutrients. Kale provides a plant based calcium source as well. All of the amazing nutrients in kale help create a healthy body. They also provide cancer fighting properties. The fiber can also help reduce cholesterol levels.

Consider adding this nutrient dense leafy green to your holiday meals. Try new recipes or add kale to old recipes. Kale can be enjoyed in many ways hot and cold, raw or cooked. Find ways to enjoy kale all year!

Please visit my blog post on NutritionAuthority.com for some simple reminders of how to enjoy holiday eating and an additional yummy holiday vegetable side dish- http://nutritionauthority.com/news/thanksgiving-healthy-eating-tips-enjoy/

Sweet Apple Walnut Kale
The hearty taste of kale is nicely balanced with sweet flavors, and the toasted walnuts give texture to the cooked greens.
Preparation time: 15 to 20 minutes
Ingredients:
1 bunch kale
2 to 3 tablespoons butter
½ apple, very thinly sliced ½ cup walnuts, coarsely chopped
1 tablespoon unrefined cane sugar or brown sugar
2 to 3 tablespoons apple juice or cider
1 tablespoon tamari (soy sauce)
2 teaspoons unfiltered apple cider vinegar

Pull away the kale leaves from the stems before washing. Wash carefully by filling your sink with cold water and submerging the greens. If the water has sediment, drain the sink, and repeat. Tear the leaves into bite-size pieces. Melt butter in large skillet over medium-low heat. Add apple and walnuts, and sauté for a few minutes. Sprinkle cane sugar over the apples and walnuts and stir so that they are evenly coated. When apple is softened, add kale leaves, and sauté over medium heat until leaves begin to turn brilliant green. In a small bowl, combine juice and tamari. Pour into skillet. Cover tightly. Cook until leaves are tender, 5 to 7 minutes. Taste to check for doneness: greens should be tasty, not bitter: still green not gray. Dress with vinegar before serving.
Serves: 4
Recipe from Feeding the Whole Family by Cynthia Lair (Moon Smile Press, 1998)

Update & New Chapter

Wow, where has the time gone!! Here come the Holidays!! To begin, I would like to update my status. I successfully completed my dietetic internship, passed the Registered Dietitian exam, became employed, and can now officially write Denise M. Allen, MS, RD, CN. I am very excited to begin the new chapter of my life and my career in nutrition. I will be writing two blogs per month for the private practice I am working for. My blog articles can be found at NutritionAuthority.com under “blog”. They will be posted on the first and third Tuesday of the month. My first blog post was on the benefits of breakfast and simple ideas. Please go to http://nutritionauthority.com/news/building-a-balanced-breakfast/ to read my blog post. I will begin seeing individuals seeking nutrition support on Monday, November 19th. My main days to work will be Mondays and Fridays (and Wednesday evenings by appointment). I wish you and your families a happy and healthy holiday season!!!

Time To Be Mindful

Amazingly I am in my sixth month of my internship! During this time I have been exploring the concept of intuitive eating or mindful eating. I find this practice to be much more emotionally and physically acceptable in comparison to the unhealthy practice of the dieting roller coaster. I would like to introduce the idea with today’s post and continue to build on the topic with future post.

To begin the concept is known as intuitive or mindful eating. The goal is to develop a healthy relationship with food. Food is the nourishment our bodies need to function daily. Food also needs to be enjoyed. Another aspect of mindful eating is to let go of the negative judgment we force on ourselves regarding our eating habits and our food choices.

One step on the path toward achieving mindful eating is to listen to your body. Learn the cues of hunger and fullness. Listen to the emotions you are experiencing. Many of us have lost the connection with our body’s physical and emotional signals. The signals may have been ignored for years, thrown off by dieting, emotional issues could be affecting all aspects of life, cravings may be overpowering, obsession with food may have developed, and so many other factors interfere with recognizing our bodies’ signals.

I encourage you to begin to listen to your body. When you want to reach for food, ask yourself “Am I truly hungry?” Write down the signals your body is giving to indicate hunger. Maybe it is really thirst. Also ask yourself “What am I experiencing emotionally?” Write down your emotions. Getting connected with your body’s physical and emotional signals may take time. Allow yourself the time to become more mindful of your body and your emotions. Mindfulness can be applied to all aspects of our lives.