Get in your green leafy vegetables, a common statement from Dietitians! They are packed with nutrients and this months feature is Kale. Kale provides for 1 cup chopped raw, 33 calories, no fat or cholesterol, 7 grams of carbohydrate, 1g fiber, 2.2g protein and Thiamin, Riboflavin, Folate, Iron, Magnesium, Vitamin A, C, K, B6, Calcium, Potassium and health beneficial polyphenolic flavonoid compounds such as lutein, zeaxanthin and beta carotine. Caution if you are on blood thinner medication due to intake of vitamin K.
Some may consider kale bitter, and yes it can be. However, there are many varieties. The secret to eating kale is to choose a bunch with smaller leaves. They have a milder flavor. There are different varities of kale as well: dinosaur kale or curly kale.
Here are some serving tips:
fresh young crispy kale can be used raw in salads paired with other greens for more variety of nutrients and flavors.
mature leaves and stalks are typically cooked or sauteed (my favorite with onions and garlic)
the leaves also used in the variety of traditional kale recipes with potatoes, green beans, pountry and meat.
Thank you and I'm looking forward to our fall produce!
Emily Bailey, RD, LD, NASM
NutriFormance Director of Nutrition and Massage