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)