Did you know that some of the heartiest, most nutritional and delicious vegetables are grown right now in the cooler fall months. Planted in late summer, gardens today are over flowing with these vegetable super stars. Kale, swiss chard, lettuces, and arugula are all packing a one, two punch in the nutrition department.
Kale, the king of the fall garden, is loaded with those needed vitamins, including vitamin A, benefiting your eyes and teeth, vitamin C, fighting off infection, and vitamin B12, keeping your nervous system happy. Kale adds a meager 36 calories a cup to your diet but is overloading you with calcium, manganese, fiber and sulfur rich components that fight off cancerous elements in your body.
“But what do you do with kale?” So glad you asked. You can add it in recipes, substituting when recipes call for spinach or swiss chard. Eat it raw, cut or tear and add to your salad, juice it, or sauté with fresh garlic and heart healthy extra virgin olive oil. Add some nutritious white beans to make it a protein packed meal.
How about trying kale chips? It doesn’t get much easier to make this healthy crunchy snack. Preheat your oven to 425 degrees. Prepare the kale buy cutting the hard rib out of the leaves, then cut to chip-sized pieces. Toss the “chips” with a little olive oil, sprinkle with sea salt and put on a cookie sheet. Bake for 10 minutes, flip the “chips” and continue to cook until a crispy texture is achieved. Cool and enjoy!
Whether it comes straight from your garden, the farmer’s market, or grocery store, kale and other fall greens should always be in your vegetable drawer and in your weekly meals and recipes.
Are you already a fan of kale? Tell us how you prepare this super food! We want to hear about it!
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