Supermarket Sense: Kale
By: Ellie Krieger, MS, RD
Image Courtesy of: iStockphoto
Here's a suggestion for what to put in your shopping bag when you're at the market -- and what you can whip up with it at home!
What to buy: Kale
Tell me more: Kale is a leafy vegetable that comes in a variety of shapes and colors. Its leaves can be straight or curly, blue-green, yellow-green -- or even red or purple. Whatever type you choose, kale is jammed packed with goodness, from cancer fighting and eye protective nutrients to a wealth of essential vitamins and minerals. Besides fresh kale, you can also buy convenient frozen and pre-washed and cut packaged kale.
Goes well with: Remove the stems, cut the leaves into ribbon, and toss into omelets, soups, stews, and casseroles.
Try this: Sauté two cloves of garlic in a little olive oil, add 8 cups of chopped kale leaves and cook, stirring occasionally until they are tender. Add a tablespoon of balsamic vinegar and 1 cup of chicken broth, bring to a boil then let simmer, covered for 5 to 10 minutes, until the leaves are tender. Season with salt and a pinch of red pepper flakes.
Did you know? Kale was one of the most common vegetables in Europe until the end of the Middle Ages.
To learn more about Ellie Krieger, MS, RD -- New York Times bestselling author and host of Food Network’s Healthy Appetite -- go to www.elliekrieger.com.
For more of Ellie Krieger's recipes, eat-smart advice, and tips, check out her Kaboose column, Great Food, Healthy Family.
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