Have you had fun with your green fruits since the last installment of Eating in Color? Now it's time to give green vegetables a try, and I couldn't be more excited to focus on kale in today's edition of this popular series.
Kale is a nutrient powerhouse! Low in calories and devoid of saturated fats and sodium, a full two cup serving of kale is rich in calcium, potassium, and fiber. It also has plenty of vitamins A, C, and K. The antioxidants in kale offer some cancer-protective effects and are also useful when it comes to fighting free radical damage.
All of these nutrients can have a positive impact on your health, especially when it comes to your eyes, heart, and immune system.
There are lots of different varieties of kale, but the two most common are curly kale and lacinato kale (aka dinosaur kale). When you shop for kale, look for bunches that are a rich shade of green, with no yellowing at the edges. Steer clear of kale that has a rotting piece or signs of decay at the tips of the leaves. You can also get pre-washed baby kale in clear plastic clamshells at the grocery store.
Kale usually lasts for 5-7 days in the refrigerator. For best results, dry it thoroughly and store it in a sealed plastic bag in the crisper drawer.
As you might have guessed by now, kale is one of my favorite leafy greens, so the recipe archives are filled with tons of ways to prepare it. It took a while, but I finally narrowed down my list of top options. They are...
As a special bonus, here are two more sources of loads of kale information:
Even though I totally adore kale, I know it's not necessarily for everyone. If your clients aren't interested in kale, perhaps they'd rather try some of these other fantastic green vegetables...
- Green Beans
And that's the end of this installment of the Eating in Color series. Have you seen every post? Here's what's been published so far...
- Red Strawberries
- Red Bell Peppers
- Orange Oranges
- Orange Carrots
- Yellow Bananas
- Yellow Corn
- Green Kiwi
Check back here next week for our next color: blue!
There are lots of ways to communicate key health lessons to your clients. Check out a few of my favorite resources from the Nutrition Education Store! I hope you see something you like...
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.