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Wonder Woman foods

Tuesday, February 22, 2011 Leave a Comment

Found this great article at Women's Running magazine: Wonder Foods for Women.

Like grass-fed beef, with the secret weapon of iron -- something women runners are usually low on. Plus, "Compared to grain-fed beef, grass-fed beef often has less saturated fat yet more omega-3 fats, vitamin E and con- jugated linoleic acid (CLA), which studies report may help shed body fat. Plus, levels of dangerous bacteria including E. coli are lower in beef raised on pasture. " You can get locally raised grass-fed beef from Stapleton-owned Blue Horseshoe Beef.

Pomegranate seeds, full of antioxidants, may help prevent joint problems (and may suppress breast cancer cell growth). Canned salmon is a good source of Vitamin D and calcium - especially if you're dairy intolerant. "A female runner’s bone density can be 10 to 15 percent lower than normal. Whether pink or sockeye, canned salmon is brimming with the calcium and vitamin D necessary for strengthening bones." 

And finally, kale is a super immune booster. A serving of this nutritional overachiever contains more than a day’s worth of vitamins A and C.... plus Vitamin K.

The problem with kale is that I have no idea how to prepare it. Women's Running suggests making kale chips.

Baked kale Chips
Try this:
To make kale chips, tear the leaves off the stems of 1 bunch of kale and cut into bite-size pieces. Toss with 2 tsp. oil and sea salt to taste. Spread them out onto a baking sheet. Bake for 12 to 15 minutes or until just crisp.

I'm a potato chip kind of girl. When I was changing my diet last year, my doctor suggested I make kale chips. It's a simple recipe -- just tear the kale leaves up, toss them with a bit of olive oil and sea salt, and bake.

But not so easy. Too much oil and the kale is soggy, not crispy. 2 tsp is just about right for a full size baking sheet.

If the heat is too high, the leaves are too dry. I like them at 350 degrees for 8 minutes.

And they don't save well, so just make one sheet.

But when you get it just right, the kale chips are delicious and addictive: crispy, salty, with a nutty flavor.

And I'm still trying to get my kids to eat them, but no luck.

Do you ever eat kale? How do you prepare it?


  • Elizabeth Johnson said:  

    I made these last night! And I actually got Gavin to eat a few!

  • Sara said:  

    We just got into kale ourselves. Tonight I wanted to use up a bunch of our green veggies before they went bad, so I just experimented and I took kale, baby spinach, and baby bok choy and sauteed it with a little olive oil, garlic, and lemon juice. It was actually pretty good! If you ever try it this way, chop up more than it seems like you would need because it cooks down considerably.

  • Anonymous said:  

    My favorite way to cook Kale is heat garlic and sea salt in a little bit of toasted sesame oil mixed with olive oil. Wait until the garlic is just about to burn, then toss in the kale and saute until desired texture. It is so good with the toasted sesame! Make sure you cut the leafy part from the spine before chopping. The spine becomes too chewy. Good idea when making kale chips as well.

  • Anonymous said:  

    Kale is also delicious in veggie/fruit smoothies. My hub and I really enjoy making tasty green shakes. Add some kale with some fruits, drink up, and get loads of energy to boot!