4 Fall Produce Picks to Boost Immunity

Are you getting enough of this crucial vitamin? An antioxidant, vitamin C promotes wrinkle-free skin, supports good immunity, and may help the body protect itself against some diseases, such as cardiovascular disease and cancer.

Oranges and other citrus aren’t the only sources. These fall/winter vegetables offer ample amounts too. With cold and flu season around the corner, now is a good time to revamp your crisper drawer with these fresh picks.

Cooking tip: Vitamin C can be easily lost in the cooking process, particularly when veggies are boiled and drained. To retain more nutrients, cook into soups or stews, or lightly steam or microwave. Roasting or broiling results in less vitamin retention than other methods, but the results are very delicious. Frying virtually obliterates vitamin C and other volatile nutrients. Our advice? Avoid frying, vary other cooking methods, and enjoy.

Broccoli

Broccoli provides about 100 mg vitamin C per cup (chopped), plus sulforaphane, a potent antioxidant studied for its anticancer effects.
Serving idea: Try lightly steaming and dressing with lemon juice (more C!), olive oil and salt.

Cauliflower

A cup of cauliflower contains approximately 93 mg vitamin C. Bonus: You’ll also get several grams of fiber.
Serving idea: Steam cauliflower, then mash with miso, sesame oil and ginger; or garlic, olive oil and herbs.

Kale

A cup of kale contains tons of vitamin A (twice your daily value), vitamin K, trace minerals and 80 mg of vitamin C.
Serving idea: Remove tough stems, chop, and massage with lemon juice, olive oil and a little garlic until slightly wilted. Let this sit at room temperature. Excellent add-ins: toasted sliced almonds, chopped hazelnuts, parmesan cheese or apple slices.

Brussels Sprouts

The tiny cousins of green cabbage, Brussels sprouts contain 48 mg vitamin C per half cup.
Serving idea: Steam lightly and toss with hazelnut or walnut oil, a touch of maple syrup, and sea salt. (Roasting is a favorite cooking method because it brings out Brussels sprouts’ sweet flavor, but you’ll get less vitamin C.)

[via Organic Connections]

What To Plant in August

The garden doesn’t have to stop producing just because summer is waning. In fact, August is the perfect time to add some variety and get a second season harvest from your space. Plant these garden favorites and harvest right through the fall and have plenty to preserve for winter as well.

Kale

If you haven’t grown kale yet, there is no time like the present. Start it now and in many zones you’ll be able to harvest right through the winter months. In fact, a bit of frost will just make these tasty greens even sweeter.

Lettuce

Cooler temperatures are on the way, and that’s perfect for lettuce. Plant now for fresh salad greens (and reds) for weeks and months to come.

Beans

Believe it or not there is still plenty of time for another round of beans. Select fast growing varieties and get ready to preserve the bounty because beans love this time of year almost as much as I do.

Radishes

Radishes are one of the fastest growing garden vegetables, usually ready from seed to table in less than a month. Plant a few rows every two weeks for fresh radishes all season.

Spinach

Spinach thrives in the cooler temps of fall, and getting those seeds in the ground now will give them plenty of time to get a strong root system before the weather cools off.

[via Urban Fig]

Kale, That Special Someone

 

Finding that special someone is not an easy task. You may try out all different types before you settle on one, if you settle at all! This Valentine’s Day treat yourself (and possibly a romantic partner) to your favorite type of kale. There’s more than one you ask? Yes, yes my friends, there is more than one type of kale. Each type is exactly how we like ‘em – rich, health conscious, and the talk of the town.

Curly Kale: At the top of the popularity chain, it’s known for its distinct qualities. A little ruffled around the edges, but easy to chop when fresh. Some like ‘em younger, and we can’t blame them! The older they get the more bitter to the taste. Yeah, you can say that again.

Lacinato Kale (aka Dinosaur Kale): Don’t be turned off by the slightly wrinkly and firm touch. It is sweeter and more delicate than the curly kind, and holds its texture even after a match with the frying pan! These dark blue-green leaves may be the match for you.

Red Russian Kale: It’s always blushing, but can you blame it? Its red and purple leaves are often described as sweet, yet mild, with a bit of peppery-ness. Be sure to avoid its stem though. Unless you’re looking for a stomach ache – it’s hard to swallow!

Redbor Kale: Last but not least, is the most colorful of the bunch. Known for its looks, the deep red and purple leaves make for a great trophy plant! Yes it is edible, but it doesn’t hurt to sit and stare at each other before bringing out the cutting board.

Be sure to test out each type before making any hasty decisions. You’ll never know what you’re missing out on, unless you step out of your comfort zone! KALE UP!

[via WPRawl]

Top 10 Ways to Prepare Kale

It’s no secret that kale is one of nature’s super foods, and getting it into your diet is worth the effort.

10 Ways to Prepare Kale

Kale Chips – This simple preparation of kale will have you begging for more. A crispy salty treat that is better than popcorn or potato chips.

Kale Pesto – More flavorful than basil pesto, this is a great addition to pizza, pasta, or in an omelet.

Sauteed Kale – For a hearty side dish, this is a classic preparation. I saute onions and garlic before I add the kale, and add a couple dashes of hot sauce for an added kick.

Kale Quiche – You can substitute any spinach quiche with kale and it offers the same great taste with the added health benefits.

Kale Soup – A classic kale soup is made with white beans and ham or sausage, however I like this recipe of using acorn squash and kale to create a sweet and savory winter favorite.

Kale Lasagna – The perfect “make ahead” recipe for a hearty dinner is a dish the whole family can enjoy.

Kale Juice – If you own a juicer, kale is quite possibly the healthiest thing to juice. Mix it with apples, carrot and a little lemon for a drink that is better for you than liquid gold.

Kale Slaw – You can substitute raw kale for raw cabbage in this recipe.

Kale Pasta – One of my favorite ingredients to add to pasta. Goes with just about anything from spaghetti to sausage pasta to baked macaroni and cheese.

Kale Pizza – One of the joys I’ve found with eating seasonally is changing up my grilled pizza toppings. One of my favorite combinations is sauteed kale, caramelized onions, strong white cheeses, and some crispy bacon.

Overall, kale is a delicious and hearty green. Treat it like spinach and you can substitute it in just about any recipe. Experiment and enjoy!

[via eat local grown]

Kale: The New Food Superhero

It's no surprise (we hope) that eating a variety of natural, unprocessed vegetables can do wonders for your health. But kale has been standing out amongst it's veggie peers lately, recognized for it's exceptional nutrient richness, health benefits and unique flavor. 

So what exactly makes Kale such a devastatingly healthy superfood? Let's take a look: 

1. Kale is low in calories, high in fiber and has 0 fat. One cup of Kale has 36 calories, 5 grams of fiber and 0 grams of fat. This makes Kale a great tool in helping digestion and elimination. 

2. Kale is high in Iron. Per calorie, Kale has more iron than beef (wow!). Hemoglobin, the red blood cells that carry oxygen throughout your body depend on iron to carry out their essential functions. Iron also promotes cell growth and proper liver function. 

3. Kale is high in Vitamin K. Maintaining a high amount of Vitamin K can help prevent various cancers. Vitamin K also plays an essential role in bone health and the prevention of blood clotting. Recent studies are concluding that Vitamin K can also help those suffering from Alzheimer's disease. A recent study in the American Journal of Clinical Nutrition also found that vitamin K reduces the overall risk of developing or dying from cancer. 

4. Kale is filled with powerful antioxidants. Chances are you've heard quite a bit about acai berries, strawberries and others as powerful antioxidants. But kale is a big contender as it contains a heap of carotenoids and flavonoids, both of which are powerful antioxidants that help prevent cancer. 

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids. Your body can't produce these essential fatty acids, so it's important to get them from your food. A diet full of kale will help overall brain function, prevent arthritis, asthma and other autoimmune disorders. 

6. Kale is great for the heart. Eating kale can keep your cholesterol levels low. 

7. Kale is high in Vitamin A. Kale has provided carrots with a new teammate to help help your vision as well as keep skin healthy and help prevent lung and oral cavity cancers. 

8. Kale is high in Vitamin C. 1 cup of kale contains about 80mg of Vitamin C which keeps helps keep you hydrated, your immune system strong and metabolism healthy. 

9. Kale does a body good. Per calorie, kale has more calcium than milk which as decades of pop culture ads have taught us, prevents bone loss, osteoporosis and maintains a healthy metabolism. 

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy. 

Kale is fast and easy! 

• Kale chips are one of the easiest and most poplar uses of kale! Simply tear the kale off the stem into bite-size pieces. Toss the kale into a bowl with a little olive oil and a pinch of salt and give it a nice shake. Bake in the over for 10-15 minutes at 350 degrees and voila! 
• Make a simple salad with lots of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing
• Braise chopped kale and apples, garnish with chopped walnuts and a splash of balsamic vinegar. 
• Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons of olive oil for 5 minutes; season with salt, pepper and a tablespoon of red wine vinegar

Check out more kale recipes here!

Enjoy the Colorful Benefits of Fruits and Veggies