Marc and I were considering a good topic for this week’s newsletter and given the amount of kale we planted, now may be a good time to remind you of the great reasons to eat it. Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. One cup of kale has just 33 calories and only 7 grams of carbohydrate. So, it’s a very diabetes-friendly/weight-friendly vegetable. Its among the most nutrient-dense foods on the planet.
Here are 6 delicious go-to ways to use this incredible superfood:
- Salads – make the world’s healthiest salad, make sure you remove the stems and message or chop up the leaves to tenderize them.
- Grilled side dish – grill steamed kale leaves in a perforated pan to make it smoky. Toss with bacon and a lemony dressing.
- Kale chips – tear and bake kale pieces that were tossed with olive oil, garlic powder and salt at a low temperature (250-275) for 60 minutes or until they crisp, watch them!
- Soups – kale makes any soup insanely nourishing.
- Make a green smoothie – use kale, pineapple, banana, honey, peanut butter, Greek yogurt and almond milk. You will love it.
- Just sauté it – keep it simple, a little olive oil, a clove of garlic, a few minute in a pan and a squirt of lemon juice at the end.
Here is what we have at www.rumarfarm.ca this week:
Bartlett and Bosc Pears
Melons – Black Mountain, Bradford, Piel de Sapo
Winter Squash – Red Kuri and Delicatta
Tomatoes – Canning, Cherry, Heirloom and Beefsteak
Radish – Black, Watermelon, Easter Egg
Salad Greens – Mustard Mix, Arugula, Rumar Farm Lettuce Mix, Komatsuna
Potatoes and Onions
Hot and Sweet Peppers
White and Purple Top Turnips
Ruth and Marc