Velasquez JF2T

7/28/2019 Velasquez JF2T

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KALEBy: Josh Velasquez

NF 25 Wednesday 7p

Mt. Sac Spring 2013

Professor: C.E Betty Crocker


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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 incalories and provide no nutritional benefits

Water is the best fluid to consume since your body

60% of it.


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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 whengoing places

Strive to meet your DRI goals 80%-120% of

your nutrients


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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 whichits 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.

So what is Kale?


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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.


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Kale benefits are linked to the high concentration and

excellent source of antioxidant Vitamins A, C and K as well assulfur 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 iscooked.

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 anti-

inflammatory, 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


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Kale is a hardy biennial in which it takes two years to go to

flower and complete its life cycle but its usually grownannually.

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 likeclay 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 theleaves 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.


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Kale Chips

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 massagingeverything 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 KaleBon Appetit

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 saltchile powder to taste

1 lime


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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
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-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.traditional-foods.com/profiles/kale/http://www.traditional-foods.com/profiles/kale/http://www.traditional-foods.com/profiles/kale/http://www.traditional-foods.com/profiles/kale/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/

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