Kale Is It the New Beef?

Move over Popeye and make room for the “king of greens,” kale”. Gaining in popularity, kale is an amazing vegetable being recognized for its exceptional nutrient richness, health benefits, and delicious flavor.

Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious  kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.

Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.

Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.

Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.

What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.

Benefits of Kale: 

1. Anti-inflammatory:

Inflammation is the number one cause of arthritis, heart disease and a number of autoimmune diseases, and is triggered by the consumption of animal products. Kale is an incredibly effective anti-inflammatory food, potentially preventing and even reversing these illnesses.

2. Iron: Despite the myth that vegetarians are anemic, the number of non-vegetarians with iron-deficiencies is on the rise. Per calorie, kale has more iron than beef.

3. Calcium: Dairy and beef both contain calcium, but the U.S. still has some of the highest rates of bone loss and osteoporosis in the world. Kale contains more calcium per calorie than milk (90 grams per serving) and is also better absorbed by the body than dairy.

4. Fiber: Like protein, fiber is a macronutrient, which means we need it every day. But many Americans don’t eat nearly enough and the deficiency is linked to heart disease, digestive disorders and cancer. Protein-rich foods, like meat, contain little to no fiber. One serving of kale not only contains 5 percent of the recommended daily intake of fiber, but it also provides 2 grams of protein.

5. Omega fatty acids: Essential Omega fats play an important role in our health, unlike the saturated fats in meat. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.

6. Immunity: Superbugs and bacteria are a serious risk to our health. Many of these come as a result of factory farm meat, eggs and dairy products. Kale is an incredibly rich source of immune-boosting carotenoid and flavanoid antioxidants including vitamins A and C.

7. Sustainable: Kale grows to maturity in 55 to 60 days versus a cow raised for beef for an average of 18-24 months. Kale can grow in most climates and is relatively easy and low impact to grow at home or on a farm. To raise one pound of beef requires 16 pounds of grain, 11 times as much fossil fuel and more than 2,400 gallons of water.

*Anyone taking anticoagulants such as warfarin should avoid kale because the high level of vitamin K may interfere with the drugs. Consult your doctor before adding kale to your diet.

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                                                              Thirsty?

As the weather starts getting warmer, having something cold and tasty to drink is on my mind a lot. When we are thirsty, water really is the perfect choice. It keeps us hydrated and healthy, it has no calories, and it is inexpensive. Here is a comparison of some drinks I found:

Beverage	Calories Per 8 ounces	Grams of Sugar per 8 ounces	Cost Per Gallon
Tap Water	0	0	$0.00435
Bottled Water	0	0	$1.57
Sugar-Free Drink Mix	2	0	$2.59
Sports Drink	50	14	$4.19
Regular Soda	100	27	$4.44
Diet Soda	0	0	$4.44
Bottled Tea	0-90	0-23	$8.32
Energy Drink	0-140	0-31	$13.48
Orange Juice	110	24	$7.61
100% Fruit Juice	120	29	$7.64
Lemonade (from mix)	60	16	$1.50
Juice Boxes	90	21	$4.80
Reduced Fat Chocolate Milk	180	24	$4.17

If plain water is not for you, here are a few ideas to try:

• Freeze juice in ice cube trays and cool down your glass of water with flavored ice cubes.
• Put cut up fruit in a pitcher of water in the refrigerator – the flavor of the fruit will flavor the water. Oranges, lemons, limes, kiwi and berries work really well for this.
• Put water in a special cup or water bottle and store it in the refrigerator so it is easy to grab in a hurry. Sometimes water tastes great plain when it is in a special cup.
• Add low-calorie drink mixes (such as Crystal Light) to your water.

Check out choosemyplate.gov this May through August to see what the USDA is doing to promote drinking water instead of sugary drinks

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The Importance of Breakfast

Forty years of studies show breakfast benefits all ages, children, teens and adults. Kids and teens learn better and have better attendance at school. Adults have better attitudes toward work, higher productivity, better problem-solving ability and more strength. Studies show reduced risk for heart disease and better weight control with breakfast eaters.

Why do I need breakfast?

After 10-12 hours without food, the body needs to break the fast (not eating while sleeping) and replenish glucose. Glucose is fuel for the body. It is needed for mental and physical work.

Breakfast is a great meal to eat foods often lacking in typical diets, fruits and vegetables, whole grains and calcium-rich foods.

Get it to go… at home.

Many people don’t feel hungry or say they don’t have time to eat breakfast. Start with something light and take a nutritious snack with you for later in the morning. Many breakfast foods take only 1-2 minutes to fix and 5 minutes to eat. There are lots of foods that can be fixed and eaten on the way to work or school. Always try to include 3 food groups.

To go ideas:

• Dry cereal in a snack bag with a carton of milk or 100% fruit juice

• Yogurt with granola and berries

• Peanut butter spread on a tortilla, rolled around a banana

• Make breakfast burritos on the week-end, freeze

• Make homemade granola bars on the week-end. Eat with yogurt or milk and fruit

• Leftovers from other meals. It doesn’t always have to be a traditional breakfast food

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Alternative Fun Easter/Spring Baskets:

Instead of filling Easter baskets with candy, try stocking it with small gifts like brightly colored

Pencils, art supplies or stickers. Temperatures soaring, flowers blooming, sun is shining and eggs hiding. There are many signs of spring celebrations and Easter, but do baskets filled of candy have to be one of them? Not at all! With a little preparation and some imagination, baskets can be filled with many healthier items.

Read the following items for ideas or simply take a Stroll through discount stores to brainstorm ideas for your child.

·       Themed baskets are a big hit with children. Pick a favorite activity or animated character and choose small presents related to that theme.

·       Spur the imagination of your little Picasso. Crayons, coloring books, simple water color sets or finger paints can be inexpensive and leave a much larger impact with your children than those jelly beans and chocolate eggs.

·       Has your child started a collection of something? Baseball cards, coins, erasers, stickers or a certain series of books? Add to it and you might be avoiding costly and painful dentist visits in the future.

·       Plan a basket around a fun family outing. If gardening is popular in your household, fill a

            Basket up with kid specific gardening tools, gloves and a variety of bulbs or wildflower

Seeds. Other family activity themes may include accessories for a family bike ride, a trip to a zoo or museum, family fun run or goodies needed while hiking to a local peak or other destination.

·       Do you have a budding Emeril or Rachel Ray in your house? Kid’s cookbooks, measuring spoons, a colorful apron (or a plain one that they can customize themselves) will be sure to occupy and inspire any junior chef.

·       If you would like to add tasty treats to a basket, there are lots of food items that are equally tasty “everyday foods” to replace candy with. 100% fruit leathers, mixed nuts, packets of trail mix, granola bars, raisin boxes and even your child’s favorite fresh fruit can be a nutritious addition to their spring basket.

·       Spring break gives parents a unique opportunity to teach children something new. Have

you ever thought of teaching them to play checkers or chess, knit, tie-dye, make soap, fly a kite or build a fort? Including small items helping them hone their skills or perk their

            interest is an excellent basket addition.

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Super Bowl Game Plan for Healthy Eating

Super Bowl Sunday is the second-largest day for U.S. food consumption, after Thanksgiving Day, according to Wikipedia. Plan a successful defense against food that is excessive in fat and calories: Equip yourself — include some lower-calorie drinks and munchies. Position yourself away from heaping platters.

Go in knowing what you will eat. For example, choose to have the three choices you will enjoy the most. You don’t have to eat some of everything just because it’s there. Look at the stats on different foods. Check for a Nutrition Label that tells how many calories per serving. Eat food from a plate versus directly from a bag or box so you’re not blindsided by the amount you’re consuming.

Resist overloading on calories before the game. Keep a few calories in re¬serve so you can enjoy goodies later without guilt. Avoid later weight penalties from too many calories by choosing smaller portions.

Don’t let anyone get a penalty for drinking and driving. Remind your guests to have a designated driver and offer alcohol-free beverages.

Follow the “two-hour rule.” Leaving perishable food at room tempera¬ture more than two hours is a big mistake. When food sits out for more than two hours, bacteria can easily mul¬tiply and cause food borne illness. Set out small amounts of perishable foods and replace those with clean plates of food within two hours.

Or, keep hot foods hot (140°F or hotter) with chafing dishes, slow cookers, and warming trays. Cold foods should be held at 40°F or colder. Keep foods cold by nesting dishes in bowls of ice or using party trays filled with ice.

Pace yourself by alternating between higher and lower calorie foods. Make a successful passing play by bypassing sec¬onds at the buffet table — or take half as much the second time around. Take an occasional time-out to put a halt in your eating.

Plan an effective running (or walking) condi¬tioning strategy — by-“pass” excessive food intakes and avoid penalties which keep you from moving toward the goal line — and you’ll score a successful Super Bowl “Game Plan for Healthy Eating.”



Recipes:

Tuna Veggie Dip:

1 can (approx. 6 oz.) water-packed tuna, drained

1 stalk celery, chopped fine

1 medium carrot, chopped fine

4 to 6 tablespoons lower fat mayonnaise

1 teaspoon Italian seasoning or to taste

1/8 teaspoon black pepper

Mix ingredients until well blended with sufficient mayonnaise until desired consistency is obtained.



Pinto Bean Salsa Dip:

1 can (approx. 15 oz.) pinto beans, drained and rinsed or 1-1/2 cups cooked dried beans

1 cup shredded cheese

1/2 to 1 cup chunky salsa

1 to 2 tablespoons chopped onion (optional)

1/4 to 1/2 teaspoon chili powder or to taste (optional)

Mash beans with a fork. Mix in cheese. Stir in enough salsa until mixture is desired consistency for dipping. Add onion and seasoning as desired. Serve cold or cook, stirring, over medium heat until the cheese melts and the mix-ture is well blended and hot (about 5 minutes).

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What’s the Thanksgiving food you look forward to the most?

I’m guessing that the Turkey takes the stage in most meals, the aroma drifting through the air as friends and family gather. I’m guessing that the Turkey takes the stage in most meals, the aroma drifting through the air as friends and family gather. I’d like to share a few food safety tips in choosing and preparing your turkey.


• For fresh or frozen turkeys, purchase about 1 pound per person. If purchasing a fresh turkey, purchase only 1-2 days before cooking.

• Thawing frozen turkey should be done one of three ways: in cold water, in the refrigerator or in the microwave with plans to immediately begin the cooking. Look for charts on time lines on the above mentioned fact sheet. Remember that thawing a large turkey can take 4-6 days, so remember to plan refrigerator space ahead.

• Roasting an unstuffed turkey is the safest method. Make sure you use a food thermometer to test the meat and it reaches 175 to 180 degrees for best results. If you choose to stuff your turkey, plan on doing it the morning of roasting and allow extra roasting time, but I’ve found doing the stuffing in an oven bag keeps it just as moist and safer than roasting in the turkey.

• Let roasted turkey sit for 15-20 minutes to let the juices set before carving and the juices should run clear. Remember to put the leftovers away quickly after the meal, no more than two hours to be safe.

• How long can you keep the leftovers? Turkey may be kept 3-4 days, but the stuffing and gravy only 1-2. Remember to put foods away quickly after the meal in small containers so that you can enjoy the leftovers safely. If there’s more than you want to eat right away, they may be frozen for 3-4 months (for best flavor.)

As your family is gathering with friends or extended family, think about the traditions or rituals you are celebrating. It's the things that "you always do", the things that the children look forward to and you have come to expect as part of your holidays. When we do these things, we are creating a strong family. Why is that?

Because Family Rituals help us to relate, communicate, show caring and problem solving. When we are together to catch up on things, we understand the challenges that other have had and how they worked through them.

Family Rituals help us as we go through stages in life....weddings, new babies, moving or job changes. Others can share how they have coped as many have gone through them before us.

Family Rituals help us to heal from loss or to forgive. When our loved ones can't be with us anymore, it's important for all of us to realize that life goes on and remember the good memories they left us.

These times together help us to think about what things are important to our family, our values, and our faith and life experiences. Use this time to tell and record stories. Talk about why family members are successful, what character traits are important and how they achieved the things they have.

Celebrate the holidays by sharing why you are proud to be a part of this family, share with young adults and new family members the joys of being together. Share with them who are the keeper of the family stories, who's the one to always be laughing or telling jokes, who's the one that knows the history?

And remember to share the stories of gratitude, why we are blessed and how we can share. From all of us at the Polk County Extension Service, Happy Thanksgiving!

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Give Your Little Boo a Little Boost

Whether hosting your own party or sending your ghosts to school with a bag full of treats, you can make a happy Halloween … healthy! Just substitute sugary treats that slow them down with fruits & veggies that pick them up!

Try this …

• Fun, not Food Avoid making refreshments the "main event"

• Dipping Bar Offer fruits/veggies & healthy dips.

• Chip Free! Pretzels, low-fat popcorn, graham crackers

• Fruit Art Cookie cutters, fruits & veggies, toothpicks … create

• Don’t forget dried fruits! Add to a cheese platter or mix with nuts for snacking. A dried fruit and nut combination makes a great gift too! Also try assorted dried fruit such as cranberries, raisins, apricots, cherries, blueberries and apples with mixed nuts.

• Save your kids teeth with fun-themed vegetable appetizers! Cut whole carrots in to 1-inch thick chunks, top with a blob of low-fat cream cheese and one half of a pitted black olive to make an “edible eyeball.” Try this same concept with other similarly shaped fruits and vegetables! The more creative you are, the more likely your kids will be willing to try them

• Place 10 apples in a large stockpot and add enough water cover by at least 2 inches. Stir in 1 Tbsp of cinnamon and allspice. Bring to a boil. Boil, uncovered, for 1 hour. Cover pot, reduce heat, and simmer for 2 hours. Strain apple mixture through a fine mesh sieve and discard solids. Drain cider again though a cheesecloth-lined sieve. Refrigerate until cold and enjoy!

• Everyone loves trail mix because it’s full of vitamins and minerals plus … it’s delicious! Try mixing heart-healthy nuts like almonds, walnuts, pistachios and pecans with dried fruit and dark chocolate.



Cinnamon Apple Chips
Makes about 40 chips.

o 2 cups unsweetened apple juice

o 1 cinnamon stick

o 2 Red Delicious Apples

Directions
Preheat oven to 250° F. In a large pot, combine apple juice and cinnamon sticks and bring to a simmer while cutting the apples. Slice off ½ inch from the tops and bottom of the apples. Cut cross wise into 1/8-inch even slices—a mandolin slicer works best. (No need to peel or core the apples—the seeds will come off in the next step.) Drop slices into simmering juice and cook until slices are translucent and slightly golden. With a slotted spoon, remove apples and pat dry. Arrange slices on wire racks, making sure slices do not overlap. Bake 30 to 40 minutes until slightly browned and almost dry to touch. Let chips cool on racks completely. Store in an airtight container. For gifts, arrange slices in clear plastic bags and tie with ribbon.

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