KALE

By: Josh Velasquez NF 25 Wednesday 7p Mt. Sac Spring 2013 Professor: C.E Betty Crocker

Food Education is Important

My Wellness Book has taught me: the fundamentals of eating right That we should consume more complex carbs like fruits and vegetables Vitamins and Minerals are essential nutrients the body needs for multiple things That deficiencies and excesses in your vitamins and minerals can cause physical and mental damage to yourself. Watch out for empty calories that are high in calories and provide no nutritional benefits Water is the best fluid to consume since your body 60% of it.

 WATER is Key! Carry a reusable container in order for you to consume more water EXERCISE is essential! Get more exercise by taking up activities like soccer, basketball, or swimming etc. WORKOUT! Get a gym pass and convince a friend to go with Walk to places more often or park far when going places Strive to meet your DRI goals 80%-120% of your nutrients

So what is Kale?

Kale is a leafy green vegetable that comes from the cabbage family known as Brassica Oleraeia. It has been around for centuries and has been cultivated for over 2,000 years in Europe where it began growing. It has said that it first appeared in the Mediterranean and Asia which its seeds were passed on throughout Europe during the Middle Ages. Although not many still know of this Super powerful food in the U.S it is starting to make an impact in healthy eating. Kale is known as the best super food green to eat, better than cabbage, spinach, broccoli and brussel sprouts.

Kale cont
Kale can be found in varieties of sizes and shapes from curly leaves, to an ornamental kale (which is mostly used in salads), to dinosaur kale. Kale is known as a superstar food because its rich in nutrients and low in calories Kale is said to be stronger than spinach and has a less milder taste than mustard greens. One cup of Kale is said to have 33 calories, 9% of your daily value of calcium, 206% of Vitamin A, 134% of Vitamin C and a massive 684% of Vitamin K. Kale is also said to be rich in minerals like copper, iron, magnesium, potassium and phosphorus.

 Kale benefits are linked to the high concentration and excellent source of antioxidant Vitamins A, C and K as well as sulfur containing phytonutrients Beyond the Antioxidant benefits kale is rich in fiber. The fiber content of the cruciferous plant helps bind to bile which ultimately helps lower your blood cholesterol levels and reduces the risk of heart disease. Especially when kale is cooked. Kale also contains carotenoids and flavonoids which are specific types of antioxidants associated with anti cancer health benefits Kale has numerous of health benefits like, acting as an antiinflammatory, helps promote good cardiovascular health, can help prevent cancer, and its antioxidants help bone health, eye sight and blood clotting Kale also helps your detoxification process

 Kale is a hardy biennial in which it takes two years to go to flower and complete its life cycle but its usually grown annually. Kale is usually grown in colder temperatures and prefers a well-drained moist (not soggy) soil of average fertility Kale does not like soil too rich in nitrogen and it will do best between a pH of 5.5 and 6.8. Also different types of soil like clay will affect the taste. Seeds will germinate in cool soil but best sprout in a 70 degree temperature. Keeping the plant watered and soil moist will keep the leaves sweet and crisp. Kale is usually harvested 75-95 days from seeding When the Kale is about 8 to 10 inches you can begin cutting off the leaves. Or you can cut the entire stock 2 inches above the soil and plant.

Kale Chips

Chile-Lime Kale Chips Time: 20 min # of Servings: 6 Ingredients:

A Head or Bunch of Kale 1 1/2 tablespoon of olive oil 1 teaspoon of sea salt chile powder to taste 1 lime Directions: Preheat oven to 350 degrees F (175 degrees C). Line a cookie sheet with some foil Wash the head of kale and make sure you thoroughly dry it otherwise it will not be as crispy. Then with a knife or kitchen shears tear the kale into bite size pieces. Mix sea salt, chile powder to taste into a bowl. Then add olive oil and kale massaging everything making sure its evenly distributed. Spread kale all over onto the cookie sheet Bake in oven for 10-12 mins or until edges are brown Cut lime and squeeze lightly over Kale Bon Appetit

References:
http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/ http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/ http://www.traditional-foods.com/profiles/kale/

http://www.webmd.com/food-recipes/features/the-truth-about-kale