Kale is not just for garnishing anymore!  From crispy chips to rich soups, kale is showing up and adding color, interest and nutrients to plates from here to there. I’d like to add my praise in this hail to kale!

Kale is a true super food! It’s what we, in the nutrition field, call a nutrient dense food, because it is rich in nutrients and low in calories.  It’s an excellent source of vitamin A, vitamin C, and potassium and a good source of calcium, iron, folic acid and fiber. It is rich in cancer-fighting phytochemicals, including flavonoids with anti-inflammatory properties. And all this for only about 35 calories per cup.

We are big fans of kale chips in my house and I posted this recipe previously. It can be found by clicking on the recipes category to the right on this blog page.  One of my favorite ways to enjoy cooked kale is braised with turnips and golden raisins.  The following recipe is adapted by a recipe found on the Wegman’s website www.wegmans.com. 

Braised Kale and Turnips – serves 8

3 Tbsp. butter or olive oil
1 lb. turnips, trimmed, peeled and cut into ¼ inch wedges
1 Tbsp. garlic, minced
2 cups vegetable stock
1 lb. kale greens, stems removed
1-2 tsp. fresh thyme
¼-1/2 cup golden raisins
Salt and pepper to taste

Melt butter or heat oil in pan on medium heat and add turnips.  Cook for 10 minutes, stirring, until golden brown.  Add garlic and cook 2 minutes. Add stock and ½ of kale, increase heat to medium-high, cover and cook until kale is wilted. Uncover and add thyme and remaining kale.  Season to taste with salt and pepper. Cover and cook for 5-7 minutes until turnips and kale are tender. Add raisins and serve.

Nutrition Information: Each ¾ cup serving contains 120 calories, 18 gm carbohydrates, 3 gm fiber, 3 gm protein, 5 gm fat, and 115 mg. sodium. 

What is your favorite kale recipe?

I’ve been making this cranberry-onion relish every year since 1992 when my November/December issue of Eating Well magazine arrived in the mail brimming with inspiring recipes, including this one.  As a lover of all things made with onions, I was immediately enticed to try it!  It was a hit and I’ve been making it ever since. 

While I still pull out my saved copy of the 2009 issue that I keep with my favorite cookbooks , I was also able to find the recipe online at www.eatingwell.com.   Below are the recipe and the website link. 
Just finished making mine for tomorrow! Yum!  It is also delicious on turkey sandwiches!

Cranberry-Onion Relish

1 cup | Active Time: 15 minutes | Total Time: 1 1/2 hours

Ingredients
• 1 large Spanish onion, peeled, quartered and sliced
• 2 tablespoons sugar
• 1 teaspoon extra-virgin olive oil, or canola oil
• 1 1/2 cups cranberries
• 1/4 cup orange juice
• 1 teaspoon freshly grated orange zest
• 1 teaspoons balsamic vinegar
• 1/4 teaspoon salt

Preparation
1. Preheat oven to 375°F. Toss onions with sugar and oil in a shallow 2-quart baking dish. Bake, uncovered, until the onions are very tender and golden, 1 to 1 1/4 hours, stirring every 15 minutes.
2. Transfer the onion mixture to a medium saucepan and add cranberries, orange juice and zest, vinegar and salt. Cook, stirring, over medium heat until the cranberries are tender and the mixture is thickened, 5 to 10 minutes. Let cool.

Nutrition
Per tablespoon : 38 Calories; 1 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 8 g Carbohydrates; 0 g Protein; 1 g Fiber; 74 mg Sodium; 59 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1/2 other carbohydrate

Tips & Notes
• Make Ahead Tip: Cover and refrigerate for up to 1 week.

Website link:  http://www.eatingwell.com/recipes/cranberry_onion_relish.html

This weekend, I enjoyed my first bowl of juicy, glistening red jewels, otherwise known as pomegranate arils. That’s right – it’s that wonderful time of year – pomegranate season! 

Pomegranate arils are full of delicious, nutrient-rich, sweet-tart juice surrounding small white crunchy seeds. I’m always thrilled to see beautiful fresh pomegranates in the grocery store. They will be available now through January, so don’t let the season pass you by.

Not only do pomegranates make stunning holiday decorations, they are festive additions to fruit and vegetable salads. One medium pomegranate contains only about 100 calories and is rich in vitamin C and other disease-fighting antioxidants, which help fight against cancer and heart disease. According to David Grotto, RD, LDN, in his book, 101 Food That Could Save Your Life, the polyphenol content in pomegranate juice is three times that found in green tea and red wine. 

Look for fruit that’s heavy for its size with bright, fresh color and blemish-free skin. Pomegranates last in the refrigerator for a couple months and seeds packed in an airtight container can be stored in the freezer for up to 3 months. 

Don’t be scared away by the thought of cleaning a pomegranate.  It really can be quick and easy. For easy cleaning, follow these simple steps:

• Cut off the crown end. 
• Score the pomegranate skin into four sections without cutting the whole way through. 
• Place the pomegranate into a bowl of water and break off the sections under the water, then roll out the seeds (arils) with your fingers. 
• Discard the skin and papery thin white membrane that will float to the top of the water. 
• Pour the pomegranate seeds through a sieve or strainer to catch the beautiful deep red juicy jewels.

Try a beautiful fruit salad with grapefruit, starfruit and pomegranates.  Put a spoonful of arils into a glass of sparkling juice, wine or champagne for a festive drink.

Recently, I enjoyed a delicious butternut squash and apple soup at a restaurant with a dear friend and I knew I would have to try to recreate that soup. 

There are many variations of nourishing soup made with the dynamic duo of butternut squash and apple.  Some use apple cider as part of the liquid and I would like to try that, too.  I used pre-cut butternut squash that I purchased at the grocery store, which was a time saver. 

Butternut Squash and Apple Soup

1 large butternut squash, peeled, seeded and cubed
2 medium green apples, cored and cubed
1 medium onion, chopped
1 tablespoon olive oil
32 ounces of low-sodium vegetable or chicken broth
1-2 slices whole wheat bread, torn in pieces (optional – thickens soup)
Salt and pepper to taste
½ teaspoon nutmeg, dried or fresh grated
1 tablespoon fresh thyme or 1 teaspoon dried thyme

Optional toppings: Caramelized onions, Toasted pecans, Light Sour Cream

1. Sauté onion in olive oil in a large pot.
2. Add squash, apples, broth, bread, and seasonings.
3. Bring to boil, then reduce heat and simmer uncovered for about 45 minutes.
4. Use immersion blender to puree all ingredients.
5. Top with optional toppings of your choice and enjoy!

This soup is brimming with vitamins and minerals and phytonutrients.  Butternut squash is an excellent source of vitamins A and C, and a good source of potassium and magnesium. Both apples and butternut squash are good sources of fiber.

This soup is sure to warm you up on a cold day!

Cool off with this super refreshing, healthy watermelon cooler! It’s quick, easy to make and quenches your thirst on a hot summer day!

I adapted this recipe from www.davita.com, a great resource for dietitian-approved recipes for people with kidney disease.  Working in a dialysis center, I share recipes every month with our patients.  I found that the recipe on the website needed more fresh lime juice for optimum flavor.

Watermelon Summer Cooler

1 cup crushed ice

1 cup seedless watermelon cubes

2 tablespoons fresh lime juice

fresh mint leaves to taste (optional)

1 tablespoon sugar or sugar substitute (optional)

Blend all ingredients in blender.  Pour into 2 cups and garnish with fresh lime wedge. Enjoy!

Each ¾ cup serving contains only 50 calories and counts as 1 carbohydrate serving for people with diabetes and one low potassium fruit for people with kidney disease.  If non-caloric sugar substitute is used the calories are cut in half and each serving counts as ½ of a carbohydrate or fruit serving.