KALE (and its relatives) is a nutrient powerhouse and provides more nutritional value for fewer calories than almost any other food on the planet. Although you can find kale throughout the year, right now is prime season! You may find it has a sweeter taste and is more widely available.Dark leafy greens are the number one thing missing in most American diets.  Kale is just one, but happens to be my favorite.  It has one of the highest levels of antioxidants in any vegetable and highest levels of carotenes.  It is loaded with anti-cancer phytochemicals and if that’s not enough to convince you to give this beauty a try it also has chlorophyll, manganese, calcium, b-vitamins, fiber, etc.

Let’s focus for a moment on calcium.  Kale is an excellent source because it comes with all the minerals needed to facilitate calcium absorption.  Studies have proven that the calcium in kale is greater assimilate than the calcium in milk (as a side, the US has the highest consumption of dairy and the highest instances of osteoperosis, but that is for another time).

Buying Kale

The darkest green vegetables most likely have the highest levels of carotenoids and chlorophylls, so the darkest green kales should be the best. By far the most intense green kale is Lacinato Kale, aka Dinosaur Kale. Next darkest is Red Russian Kale; actually purplish around the edges, not red. I find this to be one of the most beautiful vegetables out there.   I find Curly Kale to be perfect for kale chips, my new favorite snack food.

You want to look for the freshest looking kale – there should be no yellow and it should not be limp.

Photos below:  Lacinto (or Lacinato), Red Russian, Curly

Using Kale

Kale leaves have thick fibrous stems. They stems are edible, so leave them in if you enjoy crunchy foods. Or you can take them out, if you are not used to eating lots of fiber, or if you want to make a more delicate dish.  If you are making a blended soup or green smoothie, leave the stems in.  I tend to leave the stems in – primarily out of convenience.

To chop kale, lay a bunch of kale on the cutting board and cut crosswise into strips (I suggest around ¼ inch). Turn the cutting board 90°, and cut again if you want smaller pieces. Or just tear into pieces with your hands ~ I find this method preferable when using curly kale.

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Ingredients:

Greens  (Kale, spinach, chard, collard greens, mustard greens, etc)

Olive oil  — Tbsp or so

Garlic  — 1 to 2 cloves  (to your taste)

Juice of lemon – ½ lemon or so to your taste (this is the secret ingredient as it cuts the bitterness of the greens)

Directions:

Cut greens fairly finely (about 1/4 inch slices)  ~ this has been key for me loving greens

Heat olive oil

Sautee garlic (optional ginger)

Put in greens

Put lid on to capture heat/steam

May need to add a tbsp or so of water for additional steam

Cook for a few minutes until greens are wilted. Should still be vibrant green and not too wilted.

Squeeze lemon juice and toss.

Enjoy!

Optional: add fresh finely diced fresh ginger (with garlic)

Optional: add a little bit of soy, bragg’s amino acids, tamari, or coconut aminos

Still not convinced?

For me, there were two keys that turned my dislike into love.  The first was chopping it into fairly thin strips/pieces.  When I used to try the whole leaf I found it too fibrous and chewy.  The second was squeezing some fresh lemon juice over it at the end of cooking.  The citrus cuts the bitterness and creates a wonderful balance of flavors.

Lastly, the bitterness of dark leafy greens can be an acquired taste. They say it can take up to seven tries before there is a shift.  The benefits of these foods are so great, it is worth the effort.  Trust me on this one and give it a try.

For more inspiration and recipes:

I must confess I HATED beets growing up.  My friend Taffy and I used to do this crazy 3-day diet that promised a 10-pound weight loss only if you ate the exact menu that had been perfectly combined/balanced.  It included beets.  On that same day you could have bread so we would either 1)  chop them up and roll them in the bread in hope of disguising them or 2)  cut them up into tiny pieces and swallow them like you would a pill.  We dreaded them.

I am thankful that as an adult I love them.  If you don’t, I encourage you to give them a second chance.  Experiment and find ways to bring these purple or gold beauties into your life.  The beets at the Alemany Farmer’s Market this morning were simply ravishing.   They were so gorgeous I was inspired to write this post. I added one to my green (now purple) smoothie.  Delicious.Incorporate beets into your diet to promote optimal health.
Folate, nitrates, magnesium and antioxidants in beet juice, beet fiber and beet greens have been shown to aid in disease prevention and control.  Here are some of the health benefits:  raw or lightly cooked beets fight cancer (especially colon cancer).  Dark skinned vegetables such as beets are high in those antioxidants known to lower the levels of free radicals in the body.  Beets protect against heart disease by lowering blood pressure and the fiber is effective in lowering cholesterol and triglycerides.  The red pigment in beets raises antioxidant enzyme levels in the liver and may promote detoxification in the intestines, blood and liver.  Beet root is high in magnesium, making it a good vegetable for women concerned with preventing osteoporosis.

A simple way to roast beets:
Preheat the oven to 400 degrees.  Cut off the greens.  Scrub the beets to remove most of the dirt.  If it is organic, I don’t bother to peel.  Cube.  Put in a bowl and toss with a bit of olive oil and salt and pepper.   Spread on a lightly greased (I rub around a bit of olive oil) cookie sheet or roasting pan.  Roast in oven, turning every 10 or 15 minutes until soft.  I find it usually takes around 45 minutes but can vary.

Don’t throw out the greens!
The greens attached to the beet roots are delicious and can be prepared like spinach or Swiss chard. They are incredibly rich in nutrients, concentrated in vitamins and minerals as well as carotenoids such as beta-carotene and lutein/zeaxanthin.   That is what I love about buying beets at the market.  It’s a two-for-one.  You get the yummy root and a full bunch of greens to cook.

For more nutritional info and ways to enjoy this wonder food:

World’s Healthiest Foods:  Beets

Photos of the beets I purchased this morning and my purple green smoothie.  Divine!