Hail Kale: Green is Nutritional Giant
By Megan Murphy
Southern cuisine often features greens, especially turnip
or collard greens. But we’re missing out by not trying
other leafy greens, including kale.
Kale is available throughout the year, but is best during
the winter, after the first frost. The leaves are less
bitter and taste slightly sweet. And they are so nutritious.
Like its cabbage-family relatives, kale is extraordinarily
high in vitamin A and has a healthy dose of vitamin C. In
addition, it’s packed with fiber and phytochemicals.
The phytochemicals in kale are sulfur-containing, and
research shows them to help lower the risk of cancer,
especially breast and ovarian cancer. It’s thought that
these sulfur-containing compounds help the liver produce
detoxifying enzymes, which help to clear out cancer-promoting
substances in the body, thereby lowering cancer risk.
Kale also contains lutein and zeaxanthin, two kinds of
carotenoids that protect the eyes. In one study, people
who ate lots of lutein-containing food such as kale had
a 50 percent lower risk of developing cataracts. That
heavy dose of vitamin A in kale also helps fight off
cataract risk.
Kale even provides a significant source of calcium. One
cup of kale gives us about 10 percent of the calcium
recommended daily. If you don’t drink milk, this would
be a good way to pick up some calcium.
Aside from the truckload of nutrition provided in this
dish, it’s also pretty (and tasty).
The red peppers offer a contrast in color to the dark
greens. And chopped jalapeno gives the dish just enough
of a kick.
This goes well with most any entre, but it would be
especially good with baked chicken or fish.
Megan Murphy is a Tennessee-licensed registered dietitian
and assistant professor of nutrition at Southwest
Tennessee Community College.
—> Kale with Garlic and Peppers <—-
2 tsp olive oil
2 cups sliced red bell pepper (about 2 medium)
1 Tbsp chopped, seeded jalapeno pepper (about 1 small)
1/4 tsp salt
1/4 tsp freshly ground black pepper
14 cups chopped kale, stems removed (about 1 lb)
1/2 cup vegetable broth (such as Swanson Certified Organic)
1 garlic clove, minced
Lemon wedges (optional)
Heat olive oil in a Dutch oven over medium-high heat. Add
red bell pepper, jalapeno, salt and black pepper, saut 3
minutes or until tender. Add chopped kale and broth; cover.
Reduce heat to medium-low, cook 10 minutes or until tender,
stirring once.
Stir in garlic; increase heat to medium. Cook, uncovered,
for 2 minutes or until liquid evaporates. Serve with lemon
wedges if desired.
Makes four servings, approximately 1 cup each
Per serving:
157 calories (24% from fat),
4.1 gm fat(sat 0.6g,mono 1.8g,poly 1.1g),
0 mg cholesterol,
28.2 gm carbohydrates,
5 gm fiber,
8.4 gm protein,
323 mg calcium
321 mg sodium
4.3 mg iron
Source: From eDiets.com and Cooking Light
February 28th, 2004 at 3:10 am
Gloria,
We briefly mentioned diabetic recipes that might be a bit suspect. I was
doing a search on the American diabetes web site for cinnamon. I got mostly
recipes and was very surprised at what they were suggesting. this is just
one example.
Cinnamon Rice
Cinnamon Rice
Number of Servings: 2
Serving Size: 1/2 recipe
Ingredients
NameMeasureWeight
rice 1/2 cup —
water 1 cup —
fat-free milk 1 Tbsp —
raisins 2 Tbsp —
low-calorie margarine 1 tsp —
sugar 1/2 tsp —
cinnamon 1/4 tsp —
Preparation Instructions
1 In a small saucepan, bring rice, water, milk, and raisins to a boil,
stirring occasionally. Lower heat, cover tightly,and cook 15 minutes on low
until liquid is absorbed and rice is tender.
2 Mix sugar and cinnamon together and sprinkle over rice to serve.
Rice, raisins and sugar? NO WAY I would eat that and this is from the
experts" All three are very high glycemic. With recipes like that from the
ADA and well over 10 million North American diabetics s poorly controlled.
Is there a link? I will continue to do it my way and keep my glucose numbers
under 100 with out meds. When I see stuff like that from the experts I shake
my head in disbelief.
Hail Kale: Green is Nutritional Giant
By Megan Murphy
Southern cuisine often features greens, especially turnip
or collard greens. But we’re missing out by not trying
other leafy greens, including kale.
Kale is available throughout the year, but is best during
the winter, after the first frost. The leaves are less
bitter and taste slightly sweet. And they are so nutritious.
Like its cabbage-family relatives, kale is extraordinarily
high in vitamin A and has a healthy dose of vitamin C. In
addition, it’s packed with fiber and phytochemicals.
The phytochemicals in kale are sulfur-containing, and
research shows them to help lower the risk of cancer,
especially breast and ovarian cancer. It’s thought that
these sulfur-containing compounds help the liver produce
detoxifying enzymes, which help to clear out cancer-promoting
substances in the body, thereby lowering cancer risk.
Kale also contains lutein and zeaxanthin, two kinds of
carotenoids that protect the eyes. In one study, people
who ate lots of lutein-containing food such as kale had
a 50 percent lower risk of developing cataracts. That
heavy dose of vitamin A in kale also helps fight off
cataract risk.
Kale even provides a significant source of calcium. One
cup of kale gives us about 10 percent of the calcium
recommended daily. If you don’t drink milk, this would
be a good way to pick up some calcium.
Aside from the truckload of nutrition provided in this
dish, it’s also pretty (and tasty).
The red peppers offer a contrast in color to the dark
greens. And chopped jalapeno gives the dish just enough
of a kick.
This goes well with most any entre, but it would be
especially good with baked chicken or fish.
Megan Murphy is a Tennessee-licensed registered dietitian
and assistant professor of nutrition at Southwest
Tennessee Community College.
—> Kale with Garlic and Peppers <—-
2 tsp olive oil
2 cups sliced red bell pepper (about 2 medium)
1 Tbsp chopped, seeded jalapeno pepper (about 1 small)
1/4 tsp salt
1/4 tsp freshly ground black pepper
14 cups chopped kale, stems removed (about 1 lb)
1/2 cup vegetable broth (such as Swanson Certified Organic)
1 garlic clove, minced
Lemon wedges (optional)
Heat olive oil in a Dutch oven over medium-high heat. Add
red bell pepper, jalapeno, salt and black pepper, saut 3
minutes or until tender. Add chopped kale and broth; cover.
Reduce heat to medium-low, cook 10 minutes or until tender,
stirring once.
Stir in garlic; increase heat to medium. Cook, uncovered,
for 2 minutes or until liquid evaporates. Serve with lemon
wedges if desired.
Makes four servings, approximately 1 cup each
Per serving:
157 calories (24% from fat),
4.1 gm fat(sat 0.6g,mono 1.8g,poly 1.1g),
0 mg cholesterol,
28.2 gm carbohydrates,
5 gm fiber,
8.4 gm protein,
323 mg calcium
321 mg sodium
4.3 mg iron
Source: From eDiets.com and Cooking Light
February 28th, 2004 at 9:22 am
I always let my meter be my guide and limit my carbs to between 20 and 25gs.
This keeps my levels between 90 and 115.
Happy New Year!
Nightspirit
Bullwinkle: You just leave that to my pal. He’s the brains
of the outfit.
General: What does that make you ?
Bullwinkle: What else? An executive..
No virus found in this outgoing message.
Checked by AVG Free Edition.
Version: 7.1.371 / Virus Database: 267.14.11/219 - Release Date: 1/2/2006
February 28th, 2004 at 11:58 am
I have to agree with you on this subject. I was getting really worried when
the dietitian that did my diabetic teaching was suggesting this stuff. When
I asked my diabetic Dr, he said that there were better ways and proceeded to
instruct me in low glycemic- low carb diet. He said he didn’t agree with the
dietitians and was glad that I was suspicious.
Colleen Mills
Kansas
I always let my meter be my guide and limit my carbs to between 20 and 25gs.
This keeps my levels between 90 and 115.
Happy New Year!
Nightspirit
[Non-text portions of this message have been removed]
February 28th, 2004 at 5:29 pm
I have to take issue with some of this. The recipe only calls for a couple
teaspoons of sugar–not that much. If I made this I’d replace that with Splenda.
As for the raisins, again not that much is called for but I’d delete it anyway
since I hate raisins. :o) Common sense is what anyone should use with any
recipe.
As for the dietician–I have never spoken with one. I DID see a nutritionist and
felt she offered invaluable information. I worked for several years in hospitals
and nursing homes and learned one thing about dieticians–I don’t like them.
They tend to be superior and quite often wrong as evidenced here.
I highly recommend any diabetic speak with a nutritionist at the very least,
compare to what your doctor says then use good old common sense.
Jayne
February 29th, 2004 at 12:50 am
I visited a site my sister sent me yesterday (www.diabetesselfmanagement.com)
and while the site has some interesting articles (though a bit outdated) - it
also has a recipe section. I couldn’t believe the recipes using flour, SUGAR,
brown sugar, honey, etc. They had muffins with 30 carbs each - I mean what are
they thinking out there? THIS is why people who don’t know what we know don’t
understand why I (we) don’t just eat all this stuff that must be okay because it
is printed all over the place on diabetic websites. I get told my family
members and friends that I’m overreacting "should really see a diabetic
dietition (which I have) so I can eat "the right" foods when I explain to them
what I eat and how I have lost weight (which I don’t want to do).
When I try to tell them that we cannot eat this stuff, it’s like they don’t
believe me.
Man - it is infuriating! They all say "you need to go see your doctor . . . .
and see what you can eat to gain weight." Oh brother!
Sandy
I have to agree with you on this subject. I was getting really worried when
the dietitian that did my diabetic teaching was suggesting this stuff. When
I asked my diabetic Dr, he said that there were better ways and proceeded to
instruct me in low glycemic- low carb diet. He said he didn’t agree with the
dietitians and was glad that I was suspicious.
Colleen Mills
February 29th, 2004 at 10:36 am
One thing I’ve learned is that all diets use a "one size fits all" approach.
The important thing is find the one that works best you and your meter can be a
big help with that. Another thing that I have learned with me that managing
carbs is my best option. Not all carbs are created equal, some like white or
wheat bread are processed quickly thus creating food cravings while others such
as Spinich take longer and you have fewer cravings. Serving sizes too are
another primary factor in controling and losing weight. For example I can on
have a piece of meat no bigger than the palm of my hand.
Blessed Be,
Nightspirit
The world wide web at my finger tips and I can’t find anything
interesting.
No virus found in this outgoing message.
Checked by AVG Free Edition.
Version: 7.1.371 / Virus Database: 267.14.11/219 - Release Date: 1/2/2006
February 29th, 2004 at 4:40 pm
I am a Diabetic and being one, I have to be really careful. I have some of
the recipes here to be not only conscious to this fact but wonderful tasting
I am very thankful for this site. I have visited other diabetic sites and
have found some of the recipes to be totally wrong for a diabetic. You just
have to be really careful and watch the ingredients and choose wiser chooses
I am so thankful for this group and the recipes because so far, the ones I
have chosen to try, I haven’t had to change in the least. Thanks to everyone
Tammie
——-Original Message——-
I visited a site my sister sent me yesterday (www.diabetesselfmanagement
com) and while the site has some interesting articles (though a bit
outdated) - it also has a recipe section. I couldn’t believe the recipes
using flour, SUGAR, brown sugar, honey, etc. They had muffins with 30 carbs
each - I mean what are they thinking out there? THIS is why people who don
t know what we know don’t understand why I (we) don’t just eat all this
stuff that must be okay because it is printed all over the place on diabetic
websites. I get told my family members and friends that I’m overreacting
should really see a diabetic dietition (which I have) so I can eat "the
right" foods when I explain to them what I eat and how I have lost weight
(which I don’t want to do).
When I try to tell them that we cannot eat this stuff, it’s like they don’t
believe me.
Man - it is infuriating! They all say "you need to go see your doctor . . .
. and see what you can eat to gain weight." Oh brother!
Sandy
I have to agree with you on this subject. I was getting really worried
when
the dietitian that did my diabetic teaching was suggesting this stuff.
When
I asked my diabetic Dr, he said that there were better ways and proceeded
to
instruct me in low glycemic- low carb diet. He said he didn’t agree with
the
dietitians and was glad that I was suspicious.
Colleen Mills
February 29th, 2004 at 11:43 pm
I would be very interested in learning what you know. Like you, all I see is
high carb stuff everywhere. My dad is type 2 diabetic and I want to learn more
about how to cook for him.
I looked into a diabetes education program, but the cost was way out of my
budget, and since it is my dad, our insurance won’t cover it.
Is there a good website that explains the glycemic index and more importantly,
the range of carbs per meal? I’ve noticed as I shop that there is very little
to choose from in the stores that have very little carbs. He’s not a big salad
eater and is a little overweight, so I’m having to be creative. Fortunately, I
don’t have to cook for him full time, just family get togethers.
I have a friend who is type 1 and is insulin dependent, that seems to not worry
about what he eats as long as he can counteract it with his insulin. My dad is
not on insulin yet, controlled by diet, and that’s where we’d like it to stay.
Janet E. Tabares
March 1st, 2004 at 2:10 am
Here’s a number of web sites devoted to glycemic index. You can
also Google the term and find lots more. The best diets consider
both glycemic index and total carbs.
I agree. It gets depressing in supermarkets.
Ron
March 1st, 2004 at 11:35 am
Tammie
——-Original Message——-
I would be very interested in learning what you know. Like you, all I see
is high carb stuff everywhere. My dad is type 2 diabetic and I want to
learn more about how to cook for him.
I looked into a diabetes education program, but the cost was way out of my
budget, and since it is my dad, our insurance won’t cover it.
Is there a good website that explains the glycemic index and more
importantly, the range of carbs per meal? I’ve noticed as I shop that there
is very little to choose from in the stores that have very little carbs. He
s not a big salad eater and is a little overweight, so I’m having to be
creative. Fortunately, I don’t have to cook for him full time, just family
get togethers.
I have a friend who is type 1 and is insulin dependent, that seems to not
worry about what he eats as long as he can counteract it with his insulin.
My dad is not on insulin yet, controlled by diet, and that’s where we’d like
it to stay.
Janet E. Tabares
March 1st, 2004 at 6:38 pm
Tammie
——-Original Message——-
I would be very interested in learning what you know. Like you, all I see
is high carb stuff everywhere. My dad is type 2 diabetic and I want to
learn more about how to cook for him.
I looked into a diabetes education program, but the cost was way out of my
budget, and since it is my dad, our insurance won’t cover it.
Is there a good website that explains the glycemic index and more
importantly, the range of carbs per meal? I’ve noticed as I shop that there
is very little to choose from in the stores that have very little carbs. He
s not a big salad eater and is a little overweight, so I’m having to be
creative. Fortunately, I don’t have to cook for him full time, just family
get togethers.
I have a friend who is type 1 and is insulin dependent, that seems to not
worry about what he eats as long as he can counteract it with his insulin.
My dad is not on insulin yet, controlled by diet, and that’s where we’d like
it to stay.
Janet E. Tabares
a.. Visit your group "Healthy_Recipes_For_Diabetic_Friends" on the web.
——————————————————————————
March 2nd, 2004 at 12:12 am
Invite on the way. Take care.
Tammie
——-Original Message——-
Tammie
——-Original Message——-
I would be very interested in learning what you know. Like you, all I see
is high carb stuff everywhere. My dad is type 2 diabetic and I want to
learn more about how to cook for him.
I looked into a diabetes education program, but the cost was way out of my
budget, and since it is my dad, our insurance won’t cover it.
Is there a good website that explains the glycemic index and more
importantly, the range of carbs per meal? I’ve noticed as I shop that
there
is very little to choose from in the stores that have very little carbs.
He
s not a big salad eater and is a little overweight, so I’m having to be
creative. Fortunately, I don’t have to cook for him full time, just family
get togethers.
I have a friend who is type 1 and is insulin dependent, that seems to not
worry about what he eats as long as he can counteract it with his insulin.
My dad is not on insulin yet, controlled by diet, and that’s where we’d
like
it to stay.
Janet E. Tabares
—————————————————————————–
a.. Visit your group "Healthy_Recipes_For_Diabetic_Friends" on the web.
—————————————————————————–