your food BAD HABIT SWITCHER { { * 60 HEALTHYADVICE.COM EVERYDAY DELICIOUSOO FOOD HERO: Get to Know Kale
KEY TO SUCCESS: Kale tastes best sautéed
(cooked in a pan with a small amount of fat),
braised (simmered and covered, in liquid like broth) or in soups. And only cook the leaves—get rid of the
tough stems and center ribs. By Emily Hines
Why is kale a superstar food? Kale just might be the healthiest vegetable you can eat! This winter vegetable from the cabbage family is loaded with vitamin K, a nutrient your body needs for your blood to clot. One cup of kale has almost 12 times the amount of vitamin K you need in one day! Kale is packed with antioxidant vitamins A and C, which help your vision and immune system, and help you grow and repair body tissues. Kale is also rich in magnesium, a nutrient that is important in maintaining your muscle and nerve function, and regulating your heart’s rhythm.
DAILY NUTRITIONAL INFORMATION PER SERVING (DV = Daily Value)
SERVING SIZE: 1 cup cooked CALORIES: 36 Fat: 0.5 gram Carbohydrates: 7 grams (2% DV) Dietary Fiber: 2.6 grams (10% DV)
Calcium: 94 mg (9% DV) Potassium: 296 mg (8% DV) Magnesium: 23 mg (6% DV) Vitamin A: 17,709 IU mg (354% DV) Vitamin C: 54 mg (90% DV) Vitamin K: 1,062 mcg (120% DV)
SOURCE : USDA KALE PANTRY + + + {
SAUTEED KALE 1. Cut 1 lb. of kale leaves into 1-inch strips. Boil in salted water for about 10 minutes. Drain.
2. Sauté 1 small red onion, sliced, in 2 table- spoons of olive oil over medium-high heat for 6–8 minutes.
3. Add 1 garlic clove, minced, and a pinch of crushed red pepper flakes, and cook for another minute.
4. Reduce heat to medium and add kale. Cook until heated throughout. Season with salt and serve.
POWER TIPS
• Drizzle kale leaves with olive oil and salt, and bake in a 350° oven for 10-15 minutes for a tasty low-calorie snack—kale chips!
• For the sweetest flavor, choose small bunches of kale with deep green leaves. • If you take blood-thinning medicines, talk to your doctor before you eat kale.
Which food hero builds strong bones? Find out at
HealthyAdvice.com/HeroB. + KALE WITH BENEFITS + +
BRAISED KALE WITH GARDEN TOMATOES 1. In a large frying pan, saute 4 thinly sliced garlic cloves in 2 teaspoons of extra-virgin olive oil over medium heat for 1–2 minutes.
2. Stir in 1 lb. of kale leaves, coarsely chopped, and ½ cup of vegetable stock or broth.
3. Cover, reduce heat to medium-low, and cook for 5 minutes, or until kale is wilted.
4. Stir in 1 cup of tomatoes, diced, and cook uncovered for about 5–7 minutes.
5. Remove from heat and stir in 1 tablespoon of fresh lemon juice, and salt and pepper to taste.
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