Ode to Kale

I recently wrote an article for Healthy Girl about Greening Your Plate. As a holisitc health and wellness counselor I can’t emphasize enough about increasing our daily consumption of Mother Nature’s bountiful gifts to our bodies. Leafy greens are ridiculously undervalued in the U.S. in particular. Filled with vitamins, minerals (including iron, calcium, potassium, and magnesium), protein (yes protein), chlorophyl, fiber, phytonutrients (which help slow down the aging process), and other nutritional values (scientists are constantly discovering added benefits), greens should be finding their way onto our plate every day, if not every meal. So why are so many Americans ignorant to the benefits and usage of greens? How many people do you know who eat greens besides an occasional side of sauteed spinach or endless bowl of  iceberg lettuce from Olive Garden?

Part of the problem (in my humble opinion of course) is that we don’t differentiate between eating our vegetables and eating our greens. Yes, carrots are good for us. But they are not the end of the story. Calorie for calorie dark leafy greens are the most nutrient-dense foods out there. Adding greens to your meal is a natural way to fight cancer, lower your risk of cardiovascular disease and diabetes, fight depression, slow down the aging process, and improve eyesight.

My personal favorite dark leafy green lately is kale. Loaded with vitamin A, vitamin C, and vitamin K, Kale is king when it comes to kick-ass power foods.

I make a “‘green juice” every day with kale, cucumber, green apples, celery, ginger, and carrots. It totally doesn’t make me want to gag and fills me with energy. I’m also starting to add greens like swiss chard and bok choy to my weekly menus. If anyone reading this had some green recipes they love, I’ll gladly try them out.

Kale, cooked, boiled, drained, without salt

Nutritional value per 100 g (3.5 oz)
Energy 30 kcal   120 kJ
Carbohydrates 5.63 g - Sugars  1.25 g - Dietary fiber 2.0 g Fat 0.4 g Protein 1.9 g Vitamin A equiv.  681 μg 76% - beta-carotene 8173 μg 76% Thiamine (Vit. B1) 0.053 mg 4% Riboflavin (Vit. B2) 0.07 mg 5% Niacin (Vit. B3) 0.5 mg 3% Pantothenic acid (B5)  0.049 mg 1% Vitamin B6 0.138 mg 11% Folate (Vit. B9)  13 μg 3% Vitamin C 41.0 mg 68% Vitamin K 817 μg 778% Calcium 72.0 mg 7% Iron 0.9 mg 7% Magnesium 18 mg 5% Phosphorus 28 mg 4% Potassium 228 mg 5% Zinc 0.24 mg 2%
Percentages are relative to US recommendations for adults. Source: USDA Nutrient database

Green Your Plate

I wrote an article for HealthyGirl.ca about greening your plate. Read it here:

Southern-style Homemade Collard Greens

A Day In The Raw

Last Saturday I had the pleasure of joining my boss, the lovely Victoria Moran, at the Raw Spirit Festival in Upper Marlboro Maryland (a 30 minute cab ride from Union Station in Washington, D.C.) For those of you not familiar with the Raw Food movement, there is a great description here. I am not a raw foodist myself, but I am a raw enthusiast…. meaning I eat some raw everyday and I do see the health benefits of eating a largely raw vegan diet.

Having never been to a Raw Festival in the past, I wasn’t sure what to expect. Here were the highlights of the day for me:

1. Seeing more dreadlocks in one place that I have ever seen before

2. People drinking straight out of huge coconuts with a straw

3. Raw food chef demos (my favorite was Khepra Anu (pictured)whose impromptu cooking was entertaining and delicious)

4. Listening to inspiring speakers including Victoria and Phillip McClusky.

5. Sampling products like chocolate from Natural Zing, and smoothies from the Vitamix stand

6. More eating!!! I had a delicious sandwich from Quintessence and dessert from Catch A Healthy Habit Cafe

7. Meeting people with names like Happy Oasis

8. Meeting people who were high on life (or something else– I never could figure out which)

9. Taking the train: such a fantastic way to travel!

10. Being surrounded by people of all ages who care about their health and the world around them!