Food of the Week

Kale
  • Contains Lutein, an antioxidant which helps protect our skin from the damaging Ultraviolet rays of the sun
  • High in Vitamin A which keeps our skin healthy and repairs skin damaged by free radicals. It is also crucial to the health of our eyes
  • An excellent source of calcium which our body needs in order to maintain healthy and strong bones and teeth and is essential for the health of our muscles
  • Low in calories… 1 cup of cooked kale has only 36 calories
  • High in potassium
  • You can eat Kale raw or cooked
  • The darker the leaves on the Kale the better it is for you
  • Kale has 6 times the recommended daily value of Vitamin K

 

Fun Fact: In some parts of Japan, Kale is used as an ornamental plant

Green Smoothie

Makes: 2 servings, about 1 3/4 cups each
Active Time: 10 minutes
Total Time: 10 minutes

INGREDIENTS
2 ripe medium bananas
1 ripe pear or apple, peeled if desired, chopped
2 cups chopped kale leaves, tough stems removed (see Notes)
1/2 cup cold orange juice
1/2 cup cold water
12 ice cubes
1 tablespoon ground flaxseed (see Notes)
PREPARATION
Place bananas, pear (or apple), kale, orange juice, water, ice cubes and flaxseed in a blender. Pulse a few times, then puree until smooth, scraping down the sides as necessary.
TIPS & NOTES
Choose organic kale when possible. Nonorganic can have high pesticide residue.
Look for ground flaxseeds (or flax meal) in the natural-foods section of large supermarkets or in natural-foods stores. Store in the refrigerator or freezer.
NUTRITION
Per serving: 240 calories; 3 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 5 g protein; 8 g fiber; 38 mg sodium; 987 mg potassium.


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