Superfood Facts: Kale

Kale is a nutritional powerhouse that belongs to the Brassica family, a group of leafy green veggies (including cabbage, collards, and Brussels sprouts) that have gained superfood status due to their health-promoting, cancer-fighting, sulfur-containing phytonutrients. There are several varieties of kale; curly kale, ornamental kale, and dinosaur (aka Tuscan) kale. Each variety differs in size, taste, texture and appearance.

Kale has many incredible health benefits, including:

• Lowers cancer risk in at least five different types of cancer. These researched include bladder, breast, colon, ovary and prostate. The Isothiocyanates made from glucosinolates in kale play a primary role in achieving these risk lowering benefits.
• The glucosinolates in kale also support the body’s natural detoxification, all the way down to the genetic level
• Kale is an excellent source of Omega-3’s. Just 100 calories worth of kale to provides more than 25% of our recommended daily Omega-3 fatty acids.
• Kale is a phenomenal source of Vitamin K. One cup provides more micrograms of it than any other food on the planet. Vitamin K plays an important role in helping regulate our body’s inflammatory process.
• Kale has over 45 different flavinoids, which have both antioxidant and anti-inflammatory benefits. This broad spectrum of antioxidants helps the body prevent cancer, chronic inflammation and oxidative stress.

More info after the jump!

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Roasted Brussels Sprouts

Most people hate brussels sprouts. Many have terrible childhood memories of being forced to eat overcooked, mushy sprouts and have vowed never to eat them again. The issue here is not the sprouts themselves, but overcooking. When overcooked, brussels sprouts release the sulphur smelling glucosinolate, sinigrin. This is the reason so many people profess to hate them, having only ever experienced overcooked sprouts accompanied by a nasty sulfur taste and smell. 

In the last year, I have become a brussels sprouts lover. My secret: roasting. Roasted sprouts retain all their flavors and nutrients and have a bit of crisp to them. I am on a mission to convert all my family and friends. 

Brussels Sprout Facts:

• Pound for pound, brussels sprouts have two times as much Vitamin C as oranges. 
• High in fiber, Vitamin C, Vitamin K, folate, and magnesium
• Member of the cruciferous vegetable family, which have been linked to lowered cancer risk, oxidative stress, and heart disease rates.
• Research has shown they are free radical scavengers, protecting the cell's DNA from damage and injury by carcinogens.
• They also benefit GI health, improving bowel motility, peristalsis, and reducing appetite, assisting in weight loss. 

Brussels sprouts are so simple and easy to prepare. Check out my quick and flavorful roasted brussels sprouts recipe after the jump!

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Speedy Stir-fry

This super fast stir-fry is a weeknight favorite. Only 4 ingredients, its nutritionally complete, filling, and makes for a great leftover lunch the next day.

Full recipe after the jump!


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2011 To Do List: Bring Lunch to Work

Packing your own lunch is a great way to stick to those resolutions to eat better and save money. I always try to pack lunch, but generally only average about 3 days each week. It can be frustrating and stressful to run around trying to pack lunch in the morning so I recommend doing it the night before so you can grab your lunchbag and go. So next time you don't feel like making lunch, remember that there are some great advantages to brown bagging it.

Benefits of Packing Lunch

1. Saves money. If you spent $7 a day on lunch that adds up to $45 per week, $180 per month and $2160 per year! You can spent far less by packing complete, nutritious meals and snacks every day.

2. Healthier. Sometimes, depending on where you go, it can be difficult to find healthy choices. If you have complete control over what you are eating, you are going to make better choices. Additionally, when you make the lunch, you are in control of the portion size and the quality of the ingredients. If you avoid the cafeteria or the fast food restaurant, there is no danger of grabbing a bag of chips or a candy bar in the checkout line.

3. Saves time. Going out to get lunch can eat up your precious break time. When you bring, you can eat as soon as you get hungry and you have more time to enjoy a lunchtime walk, workout or get right back to work.

4. Saves energy/frustration. I work in downtown Boston, so I know what the noon lunch rush looks like. Waiting in lines, navigating slippery sidewalks, and dealing with other hungry, cranky people is not the best us of my lunch break.

5. Eco-Friendly. Purchasing lunch daily results in a lot of plastic and paper bags, packaging and containers being used and thrown away. Packing lunch eliminates a lot of waste, especially if you use a resusable lunch bag, water bottle, and baggies.

6. Snacks! If you're like me, you get hungry mid-morning and mid-afternoon. When I pack my lunch at home I always include yummy snacks to keep me energized. Snacking sensibly also prevents overeating at meals. It is always so nice to reach in my bag and find a healthy snack when I get hungry.

Quick and healthy lunch suggestions after the jump!


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