COLUMN: There are tasty ways to eat healthy
It’s a new year. It’s January. Let me guess — you’re trying to be healthy? Get in shape? Lose a few pounds? So that means you’re avoiding pizza, soda, donuts, fast food, sugar and carbs, right? But have you ever noticed that the minute you tell yourself you can’t have something, you just want it that much more?
So what if instead of focusing on all the things you shouldn’t eat, you focused on all of the awesome things you should be eating. Take kale, for example. Kale has officially reached superfood status. That’s how good it is for you. It’s loaded with vitamins and nutrients. One cup of fresh kale contains only 36 calories, but provides almost all of your required daily vitamin C, which helps you stay healthy and cold-free.
On top of that, kale has been found to be highly effective at lowering the risk of many kinds of cancer.
And, as if that isn’t enough, kale and other dark green leafy veggies can slow the mental decline that comes with age by up to 40 percent. What could be better than feeling like you’re five years younger?
When you’re picking out kale at the grocery store — since I know you’re probably headed there right now — choose a bunch with smaller leaves because it will have a milder, less bitter taste, and make sure to avoid limp or wilted bunches. Kale is at its sweetest after it’s been through a frost, making winter a great time to try it.
You might be wondering how to eat the kale once you buy it, and let me just tell you the possibilities are endless. Just promise me that you’ll try it a few different ways before you make up your mind about it. Research has found that it can take up to 11 different exposures to a food before a person will come to like it. Eat kale at least 11 times. Your body will thank you.
My first cooking suggestion is kale chips, which have the exact same texture as potato chips but are unbelievably healthier for you. They’re a fun, easy and interesting snack.
Kale Chips
1 bunch kale
1 tablespoon olive oil
salt and pepper
Remove the kale leaves from the stems either by tearing them off or cutting them off with a sharp knife. (The stems get really hard when you bake them).
Thoroughly wash and dry the kale leaves, then place them in a medium-sized mixing bowl with the olive oil and toss until evenly coated.
Spread out in a single layer on a baking sheet and sprinkle generously with salt and pepper.
Bake at 275 F for 30 minutes, stirring once during cooking.
Turn off the oven and allow the kale to sit in the cooling oven and continue to dry out for another 30-45 minutes, until they’re totally crisp and snackable.
Note: you can also add any seasonings you’d like to the kale when you toss it with oil. Some ideas are chili flakes, smoked paprika, bay seasoning, chipotle powder and sea salt.
Another good way to get some fresh kale in your body is by adding it to your favorite smoothie. This is an especially good method for people who may not love the taste of the kale raw. Just adding a handful or two of the leaves — don’t forget to remove the stems first — and blending a little longer will make the kale flavor almost unnoticeable and will be totally worth it when you’re feeling — and looking — awesome at the beach this summer.
Kale Smoothie
1 cup fresh kale leaves (stems removed)
1 frozen banana
1 ½ cups milk
1-2 tablespoons sugar, to taste
handful of fresh or frozen strawberries (or any other fruit you like)
Combine all ingredients in a blender and pulse until smooth. You may need to blend a little longer to get the kale chopped up fine enough. Serves two.
Kale also makes a great base for salads, addition to soups and topping for pizza. This January while you’re trying to be healthy, try kale. Be brave. Be creative. I think you’ll like it.
– Jennelle Clark is a senior psychology major who writes the online food blog foodislikeart.blogspot.com. She loves making, eating and sharing her foo