Choose The Kale

Posted 02/26/2013 | By HealthCorps

It’s in season now and at its sweetest, though it is available year round.  Kale is loaded with anti-oxidants, calcium and fiber.  Its closest cousins, spinach and chard, are better known, but kale is a powerhouse vegetable that comes in a variety of colors including green, red, purple and black (dark purple).  You want to buy it fresh with crispy leaves, because as it ages in your supermarket, it can become bitter.  Use it within three to four days from date of purchase, and keep it wrapped in a damp cloth or paper towel in your refrigerator.

To prepare, rinse it well and tear off the leaves.  You can sauté them with a bit of olive oil, or mix with other greens in a salad, raw.  Chop it up fine and add to a fresh breakfast egg omelet, soup or as a garnish on top of a dip.  You can also drizzle the leaves with olive oil, add salt and pepper, and spread on a baking sheet, baking the leaves at 300 degrees for about 7 or 8 minutes till crisp.  Now you’ve got healthy kale chips!

Nutrition: 1 cup of kale has 33 calories, 1 gram fiber, 329 mgs potassium, 21 mcgs. folate.

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