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IN THE MARKET BY LEXI DWYER THREE WAYS TO COOK KALE It's hearty, nutritious and flavorful: If this leafy winter vegetable had a résumé, it would be packed with accomplishments 46 W IN TER 2016 1 STEAM IT Not only is this method simple, but it also preserves many valuable nutrients. Place chopped kale leaves into a steamer pot set over boiling water. Cover and steam 5 to 10 minutes, removing when kale is bright green. Top with a simply prepared dressing like soy sauce blended with sesame oil, or lemon juice mixed with olive oil. 2 MAKE A SALAD If you're not using baby kale, remove ribs and slice leaves into thin strips. Place kale in a bowl with lemon juice and tenderize it by massaging it for a few minutes with your fingertips; the leaves should soften and turn a brighter shade of green. Add olive oil and other salad ingredients and toss well. 3 BAKE CHIPS Remove ribs and tear kale leaves into bite-size pieces. Place kale on a rimmed baking sheet and toss with olive oil and salt. Bake 12 to 15 minutes at 350 F and garnish with cayenne pepper, Parmesan cheese or lemon zest. PHOTO BY JENNIFER BOGGS/AMY PALIWODA/GLOW IMAGES In the past few years, kale has morphed from a trendyrestaurant staple (with celebrity fans like Gwyneth Paltrow) into an ingredient so mainstream that McDonald's now uses it in salads. And that's a good thing, because 1 cup of raw kale packs a serious nutritional punch. "Kale is awesome and can't be overestimated," says registered dietitian Libby Mills, a spokeswoman for the Academy of Nutrition and Dietetics. Not only does that cup of kale offer more than 100 percent of the A, C and K vitamins you need each day, but it's also rich in phytonutrients called flavonoids. These naturally occurring plant chemicals are thought to help lower cholesterol and also fight heart disease and cancer. And people on dairy-free diets will be happy to learn that 2 cups of raw kale have almost 20 percent of the recommended dietary allowance for calcium, as well as magnesium to help the body absorb it. When shopping for kale, look for crisp leaves that are free of holes and discoloration. Before cooking, remove the tough rib in the center and either discard it or chop it up well for a crunchy boost of fiber. (Mills saves them to make smoothies later.) Here are her three favorite ways to prepare kale:

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2016 - Gwinnett Medical Center

Contents
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Vim & Vigor - Winter 2016 - Gwinnett Medical Center - Contents
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