Kale. The Perfect Winter Vegetable.

Kale is so wonderful this time of year as are other leafy green vegetables. For today, let's focus on Kale. A one cup serving of cooked kale contains 192% of the daily value (DV) for vitamin A, 89% DV for vitamin C and 27% DV for manganese and is very low in calories... 34 calories for one cup. Most leafy greens contain oxalic acid and some people have sensitivity to oxalic acid therefore they should be steamed. I take off the largest stems of the kale, chard and/or collard greens and then slice them in about 1/2" ribbons. Steam the kale for about 5 or 6 minutes and the collard greens and chard for just a few minutes. I have posted 2 recipes on my web site recipe page for you to try. One recipe does use raw kale, so if you do indeed have a sensitivity to raw kale this recipe might not work for you. That being said, the lemon in this recipe generally helps with the oxalic acid.

Also, with regards to collard greens, try cutting off the large stems and steaming the leaves whole (larger leaves.) When they are done, in about 3-4 minutes, drain them and let them cool. Mix leftover brown rice with a little olive oil, dried cranberries, chopped almonds and a bit of Feta chese, if desired, and place in the center of the collard leaf and roll up like a burrito. Drizzle with fresh orange juice and you have a collard green dolma. They are very, very good.
Eat more leafy greens!! They are indeed wonder foods. Be well,
Patty

For Kale Recipes Please Visit: www.pattyjames.com/pages/recipes.html