One-half cup of cooked or raw kale contains 150 mg potassium, 18 mg phosphorus, 15 mg sodium, 1.2 g protein, 1.3 grams of fiber and 18 calories. Here is a general overview of seven of the most common leafy greens, and a side-by-side comparison of the levels of a few of their minerals and vitamins. Yellow bananas, orange carrots, red tomatoes, purple grapes and eggplant, blue blueberries, green kale - those are all wonderful options for eating a rainbow of foods. Fight Against Racism. Of this amount, 3.7 grams are dietary fiber. Share on Pinterest. It is packed with beneficial fiber, vitamin C, vitamin A, vitamin K and magnesium. would be equivalent to eating 1 cup cooked because as they cook the greens wilt and you are left with the same amount of veggies, but they are easier to eat and digest, and the nutrients are more . Ingredients: 2 cups baby kale 1 stalk celery, sliced 1/2 yellow pepper, thinly sliced 1 small carrot, julienned or shredded 1 small red beet, peeled and julienned/finely diced or shredded Kale Can Help Lower . Consuming a cooked cup of rainbow chard supplies 19- to 30-year-old men with almost 11 percent of their daily fiber requirements, 31- to 50-year-old men with 12 percent of their needs and men over 51 with 13 percent of their recommended daily allowance. In addition, blueberries furnish manganese, a trace mineral required for enzyme reactions and proper metabolism. These articles are also brimming with hand-picked recipes that are healthy and delicious. Then, use the vegetable peeler to shave thin slices of beet. Lacinato kale (UK: / ˌ l æ s ɪ ˈ n ɑː t oʊ, ˌ l æ (t) ʃ ɪ-/, US: / ˌ l ɑː s ɪ-/) or, in Italian and often in English, cavolo nero (/ ˌ k æ v ə l oʊ ˈ n ɛər oʊ, ˌ k ɑː v-/, Italian: [ˈkaːvolo ˈneːro]; literally "black cabbage") is a variety of kale with a long tradition in Italian cuisine, especially that of Tuscany.It is also known as Tuscan kale, Italian kale . Kale is part of the cruciferous vegetable family, which may promote healthy digestion and can remove pollutants from the bloodstream. Catfish Tacos with Thai Cabbage Slaw. Rainbow Kale Salad. Broccoli, kale, green peppers, kiwi, salad greens, beans, cabbage, asparagus and spinach. If you are using a high-speed blender, blend everything on high then strain using a fine mesh strainer. At just 36 calories per one-cup serving, kale is packed with vitamins A, C and E, along with calcium and fiber. Here's our process. Only 3 ingredients and all those health benefits! Examples of blue and purple, anthocyanin-abundant produce include blueberries, blackberries, grapes, eggplant, plums, and purple cabbage, to name a few. Rainbow chard is great to sauté or stir-fry. Carefully pour the tonic over a fine mesh strainer into a bowl, and squeeze out as much liquid as you can, then discard the pulp. Slice your radishes into thin rounds. Good Eyesight. Thanks for stopping by Kates. And it contains lutein, zeaxanthin and other carotenoids, which have been linked to . This will prevent it from oxidizing and turning brown. Kale is very high in vitamin K and should be avoided. Nutrition Facts. Saute until the onion is fully softened, about 8 minutes. Popular leafy greens include spinach, kale, rainbow or Swiss chard, mint, parsley and collard greens. What to eat: Tomatoes, watermelon, cherries, strawberries, red peppers, red cabbage. Here is the good news: according to the USDA, 100g of kale has 20mg of oxalates. Kale, for that matter, is known to improve mood. Don't be afraid to get your hands right in there and give those kale leaves a nice long massage! Anti-oxidant: A lower risk of heart disease and of some cancers; maintained healthy vision; and a stronger immune system. 8. I always love to top off my salad with cracked sea salt (future post in the works) and cracked pepper, and maybe even some crushed red pepper to excite the taste buds!I know that a lot of people have different salad dressing preferences, so to keep this particular salad "user friendly," I simply squeezed half a lemon on top and added sea salt and pepper and massaged it all in to allow the kale . For an easy, colorful lunch, order our Rainbow Salad, a colorful, veggie forward salad that is loaded with nutrients to give you energy throughout the day. In addition, blueberries furnish manganese, a trace mineral required for enzyme reactions and proper metabolism. nuts: walnuts, almonds, pecans, cashews. A bit of balsamic vinegar, a squirt of lemon juice, or a bit of crème fraîche or . Vitamin C - helpful for your immune system, metabolism, and for hydration. 4 cups shredded red cabbage (about 1 small head, quartered and cored) Carrots, oranges, onions, ginger yellow and orange bell peppers, garlic, corn grapefruit and yellow watermelon. 1. . Kale has developed a reputation for being one of the most healthy plant foods available, with a high level of nutrients in its leaves. Slice the cucumber into rounds, then slice the rounds into quarters. Rainbow Swiss chard contains high levels of vitamins C, K, E, beta-carotene and the minerals manganese and zinc. No price info. Slice your kale into thin strips, wash, and dry well. Rainbow Raw Kale Salad In the culinary world, kale may be a passé ingredient but among my family and friends, kale will always remain a very popular vegetable. We can thank phytochemicals for giving fruits and vegetables their unique hues. Benefits of Eating the Rainbow. August 12, 2019. . When making snacks or meals, aim for as much variety as you can. Raisins. 1. Marketside Organic Rainbow Kale is made with a refreshing blend of green, red and lacinato kale. Green juice enthusiasts imply that this drink offers numerous health benefits, including improved digestion, weight loss, reduced inflammation, and boosted immunity. This kale is great as an edition to a main entre or as a side dish. Best sources: tomatoes, beets, watermelon, strawberries, raspberries. Step 2: Try new vegetables and fruits over and over again in different ways. Kale provides a nutrient-dense hit every time. Basic Marinara Sauce. Kale. Calorie for calorie, compared to Swiss chard nutrition, kale offers a similar amount of vitamin K but more vitamin A and C. Kale is a cruciferous vegetable that is rich in antioxidants and vital nutrients that support detoxification, heart health, cancer prevention and brain development. Boosting Brain Function. 4 Submerge the Kale. Kale is an excellent source of beta-carotene and vitamin C. One word of caution if you take a blood thinner medication. Chlorophyll is present in most green vegetables, and some people take it as a health supplement. Collard greens, or collards, are a leafy green cruciferous vegetable, also known as Brassica oleracea, which is actually a family of plants that includes cabbage, Brussels sprouts, broccoli, and kale. Place the kale leaves into a large bowl and drizzle with the lemon juice, ½ teaspoon of olive oil, and a few pinches of salt. Each time you visit the store or farmers market, aim to collect something with every color and then . The Science Behind Eating the Rainbow. For an easy, colorful lunch, order our Rainbow Salad, a colorful, veggie forward salad that is loaded with nutrients to give you energy throughout the day. Add chard stems and garlic and cook an additional 30 seconds. Lacinato is . grams cup raw oz. Spinach. This makes 1 serving. Using a vegetable peeler, peel the outside of the beet and discard this outer portion. Place all salad ingredients into a bowl and toss. Winter Greens Soup - A warming recipe that uses 4 cups of kale. For a Serving Size of 1.75 cup raw ( 84 g) How many calories are in Rainbow Swiss Chard? Kale is rich in mineral content also, with a single one hundred gram serving delivering 20% . Sweet, tangy, and creamy things help temper the mineral edge of all chard. This superfood is carefully picked and packed to bring you wholesome quality leaves of crisp kale. Remove from heat, fluff with a fork and cool while preparing other ingredients. 1. Vitamin K . Rainbow chard has 7.23 grams of carbohydrates per cooked cup. 2. The health benefits of kale are among the highest of any food around. Kale is also a rich source of antioxidant polyphenols (at least 45 different polyphenols), ranking . These mighty pigments possess antidiabetic, anticancer, antimicrobial, anti-obesity, as well as anti-inflammatory effects, making them some of the most healthful colors you can eat! . Kale Pesto - Delicious as a topping for pasta or bruschetta. Yes! . Foods rich in anthocyanins include blackberries, cranberries, red onions, eggplant, pomegranate, and blueberries! 6. Strip tough stems and ribs from the kale and thinly slice the leaves (chiffonade) to get 5 cups. Eat "the rainbow" through the week, by eating a different color of fruit and vegetables every day. hemp seeds or ground flax seeds. Ingredients: 1 bunch Lacinato (a.k.a. Tuscan (Lacinato) kale — Harald Walker/Stocksy United. Cruciferous vegetables, such as broccoli, cauliflower and kale: May protect against cancer and . Leek, Artichoke & Potato Soup - Nine cloves of garlic and a dollop of Kale and Basil pesto make for a hearty, flavorful soup. Rainbow Kale Salad with Miso Tahini Dressing (Makes about 10 cups) Ingredients: For the dressing: (You will have leftovers - this makes about 500mL) 300g soft tofu ¼ cup tahini ¼ cup + 1 tbsp miso ¼ cup rice vinegar ¼ cup hemp seeds juice of 1 These people have been shown to have significantly lower rates of certain types of cancers and heart disease. Step 2: Try new vegetables and fruits over and over again in different ways. Red - lycopene, anthocyanin. Kale. Kristin: Let's not forget about the white colored fruits and vegetables because these too have health benefits despite their lack of vibrant color. Green. Blend the dressing until smooth and chill in the fridge until ready to use. It also makes the flavor pop! Cover with a lid and allow the water to come back to a boil. It is a great source of dietary fiber and calcium, as well as Lower blood pressure. Fruits and vegetables get their bright colors from phytonutrients. Vitamin C contained in kale, spinach and chard can help to prevent scurvy and other mouth infection such as gum bleeding by removing the bad bacteria which live in human mouth. Beets have some other things going for them, too: Fiber: Beets are high in fiber. Orange and Yellow (Carotenoids): a pigment found in plants and certain fungi, carotenoids are also powerful antioxidants; they may also protect skin from UV . A one hundred gram serving of kale provides 778% of vitamin K, 85% of vitamin A, 49% vitamin C, 11% vitamin B6, 6% vitamin B2 and E, 5% vitamin B1, and 3% vitamin B3 and B9. Fiber can help you control blood sugar levels . One serving of kale also provides . Breakfast. 1/2 cup shredded low-fat cheese. Best sources: tomatoes, beets, watermelon, strawberries, raspberries. You'll find plenty of Vitamin C within these colorful fruits and veggies. 14. Reduce heat to simmer, keep covered and cook for 13 to 15 minutes until all liquid is absorbed. Instructions. Kale is a star in the produce aisle, but don't forget to eat a rainbow of fruit and vegetables to get all of Mother Nature's benefits. Kale promotes liver health. Kale and Leek Soup - A bold flavored soup with wonderful texture. 9. While you've likely heard this nutrition advice repeatedly over the years, what it really emphasizes is the importance of eating variety. A good diet is a varied diet—meaning we should strive to feed our families fruits and vegetables from all the color groups on a regular basis. Different fruits and veggies contain different micronutrients, which are all good for the body. Russian kale is harder to find and it has flat fringed leaves that range in color from green to red to purple. 2. These foods overstimulate your taste buds and put you into the Pleasure Trap, making fresh fruits and vegetables taste boring in comparison. These natural chemicals help protect plants from germs, fungi, bugs, and other threats. The folks at Medirabbit, a nonprofit organization dedicated to rabbit health information . Kristin: Let's not forget about the white colored fruits and vegetables because these too have health benefits despite their lack of vibrant color. Betalin pigments have repeatedly been shown to support activity within the body's . I used 1 tbsp of sunflower seeds, 1 tbsp of pumpkin seeds and avocado. 7. Anthocyanins may help with heart health and graceful aging. Examples of blue and purple, anthocyanin-abundant produce include blueberries, blackberries, grapes, eggplant, plums, and purple cabbage, to name a few. Don't forget to check out our in-depth guide to rainbow foods by colour to get the skinny on the rainbow food diet benefits by colour and nutrient. Figs. So the idea that kale has too much oxalates for bearded dragons to eat at all is a myth. The kale is an excellent source of Vitamin C and K, the carrots are loaded with antioxidants, which help fight disease, and the purple cabbage boosts the immune system and is an anti-inflammatory. Directions. That is actually not very many. 4. Its thick leaves also make amazing kale chips. When you see some of the stats on kale, it is very easy to see why it has become so popular! Add onion and sauté until prosciutto is crisp and onion is golden, stirring several times, about 4 minutes more. Add prosciutto and sauté until beginning to cook, 1-2 minutes. diced avocado. While this is all true . As with almost every dark, leafy green, rabbits can eat kale - and you're likely to see them do so in the wild. For the evenest cooking, remove the colored ribs/stems from the leaves, then chop the stems and start cooking them before you add the leaves. As noted, it also contains betalain. Add Healthy Fats. Add the onion, 1 tablespoon of lemon juice and 1/4 teaspoon of the salt. 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