Farmers Market Kale

Farmers Market KaleKale is plentiful at the farmer’s market right now.

Kale is all the rage lately and rightfully so. It reigns as king in the leafy green kingdom due it’s high levels of vitamins and minerals such as Vitamins A & K along with calcium and magnesium. It’s also touted as an anti-inflammatory food high in antioxidants that also supports cardiovascular health. Below are three of my favorite ways to consume kale…

Detoxifying Smoothie:

1/4 pineapple
1-2 kale leaves, stems removed
1/2 stick of celery
1/4 cucumber (skin removed if you don’t like bitter)
1/4 lemon
2 tsp honey

Blend together until smooth. You can add ice if you prefer it cold.

Apple Walnut Kale Salad: (Feeding the Whole Family, Cynthia Lair)
4 servings
1 bunch kale
2-3 TBSP butter
1/2 apple, very thinly sliced
1/2 c walnuts, coarsely chopped
1 TBSP brown sugar (I like to use Rapdura)
2-3 TBSP apple jucie or apple cider
1 TBSP tamari (wheat free soy sauce)
2 tsp apple cider vinegar

Pull away the kale leaves from the stems before rinsing. Tear leaves into bite-sized pieces.

Melt butter in a large skillet over medium-low heat. Add apple and walnuts, and saute for a few minutes. Sprinkle sugar over the apple and walnuts and stir so that they are evenly coated. When apple is softened, remove caramelized apples and walnuts and place in dish. Add kale leaves and saute over medium heat until leaves begin to turn brilliant green.
In a small bowl combine juice and tamari. Pour into skillet. Cover tightly. Cook until leaves are tender, 5-7 minutes. Pour caramelized apple mixture over the top of greens. Taste to check for doneness: greens should be tasty,not bitter, still green, not gray. Dress with vinegar before serving.

Kale Chips:

1. Cut leaves away from stem and place on a cookie sheet.
2. Drizzle with olive oil and sea salt and massage onto leaves.
3. Bake in 350 degree oven for 12-15 minutes. Turn leaves over halfway through baking. Watch carefully as they will burn easily.

Guest Post by:  Heather Caspersen – -Health/Wellness Teacher

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