Kale,Kale, Kale….Why Kale?


This is from the Diabetic Diet Secrets website.

Nutritionaly, kale is near the top amongst vegetables. It’s a real nutrition booster, with its high level of beta carotene and plentiful amounts of vitamins C and E. These antioxidants make it a good food to lower the risk of heart disease, stroke and cataracts. Kale is also loaded with such minerals as calcium, potassium, manganese and iron.

Additionally, kale is high in sulforaphane, which stimulates the body to produce cancer-fighting enzymes. Sulfur compounds called glucosinolates, which are found in generous amounts in cruciferous vegetables like kale, are broken down into compounds called isothiocyanates and indoles when the vegetable is chewed or cut. The presence of vitamin C makes this process even more effective, as the compounds are more readily available for the body’s use.

Researchers believe kale’s cancer-lessening ability stems from these and many population compounds found in kale. Some surveys, experimental testing, and several animal trials studies have found that eating kale on a regular basis lowers the risk of different cancers.

Kale is also among the highest vegetable sources of chlorophyll, an immune system stimulant.



Crispy Kale Chips

1 head of kale

3 tablespoons olive oil

Your favorite salt


  1.   Wash kale.

  2.  Dry each leaf with a paper towel.

  3.  Cut rib out of each leaf.

  4.  Spread the leaves out on a cookie sheet and let stand about an hour.

  5.  Tear each leaf into size pieces you want.

  6.  Sprinkle each leaf with a few drops of olive oil and sprinkle with salt.

  7.   Bake in a 300 degree oven for 30 minutes.

Brussels Sprouts Are Good



I love them and they are good for the body.

Brussels sprouts give our bodies calcium and vitamins A, C, and E.  Brussels sprouts are also a good source of fiber, folic acid, and a variety of phytochemicals. 

Thousands of years ago early humans used plants, herbs and tree bark to assist peoples’ bodies in healing.  Different plants seemed to help cure different conditions.  Brussels sprouts today are called a “superfood” because they contain a high level of phytochemicals.

Brussels sprouts are part of the the cabbage family.  People either hate them or they love them.

You can buy them loose in the produce aisle or frozen in the freezer section of the grocery store, but if you can find them on the stalk, that is the way to get them at their very best because they are still pulling nutrients from the stalk.

When selecting Brussels sprouts on the stalk, make sure the stalk is green and that the Brussels sprouts are also green, free from any yellowing whatsoever. When selecting them loose in bulk, larger is not always better as smaller sprouts are usually milder and sweeter.

For a much more detailed article please go to the following website,     http://www.whfoods.com/genpage.php?tname=foodspice&dbid=10



Simple Brussels Sprout Recipe

20 fresh brussels sprouts, cut in half

2 tablespoons butter

1 tablespoon olive oil

4 garlic cloves, thinly sliced

salt and pepper to taste

  1. Melt butter and olive oil in a medium skillet.

  2. Reduce heat to medium, add garlic and cook until lightly browned and then remove garlic from pan.

  3. Add sprouts cut side down, cover with a lid and cook without stirring on medium-low heat 10-15 minutes or until tender when pierced with a knife.

  4. Sprinkle with salt and pepper to taste.


Avocados Are Good For You


Avocados were eaten in Central America thousands of years ago.

When you mash them, they are silky and smooth like a creamy dairy product that grows on trees. Mashed avocado works well as a substitute for mayonnaise on a sandwich.

Avocados contain a large amount of fat, but fortunately almost all of the fat is the good kind, monounsaturated fat (the same kind found in olive oil) that is thought to be good for the heart.

According to http://caloriecount.about.com the breakdown for 1 medium avocado is 26 percent fat, of which only 5 percent is saturated.

They’re also loaded with potassium, fiber and disease-fighting phytochemicals, natural plant nutrients that help protect against a variety of cancers and diseases.

  • Lutein – protects against prostate cancer and eye disease such as cataracts and macular degeneration.

  • Vitamin E — a powerful antioxidant known to slow the aging process and protect against heart disease and various forms of cancer.

  • Glutathione – functions as an antioxidant like vitamin E to neutralize free radicals that can cause cell damage and lead to disease.

  • Beta-sitosterol – lowers blood cholesterol levels. Avocados contain four times as much beta-sitosterol as oranges, previously reported as the highest fruit source of this phytochemical.

  • Monounsaturated fats – heart-healthy fats proven to help lower LDL (bad) cholesterol and boost HDL (good) cholesterol.

  • Folate – promotes healthy cell and tissue development. Folate is especially important for woman of childbearing age as it helps protect against birth defects.

  • Potassium – helps balance the body’s electrolytes. Avocados contain 60 percent more potassium than bananas.

  • Magnesium – helps produce energy and is important for muscle contraction and relaxation.

  • Fiber – lowers cholesterol and reduces risk of heart attack.

Many people are surprised to learn that avocados are a fruit. They love the taste of avocados but do not realize they are so rich in nutrients and phytochemicals. The avocado’s unique nutrient profile makes them a stand out among commonly eaten fruits.

**  information taken from —   www.Diabetic-diet-Secrets.com

I’m Wondering About Snacking

Peanut Butter on a Cracker, Crackers   Original Filename: 76984080.jpg

It takes the brain about 20 minutes to decide it has had enough to eat.

Wealthy dinner party hosts of the 1600 and 1700 hundreds began serving hors-d’oeuvres to guests about 30 minutes before dinner so that guests would eat a smaller quantity at dinner.

Our mothers warned us against snacking in the afternoon because it would “spoil your dinner.”

This is making me wonder if it would benefit me to spoil my dinner.   What if I ate a small healthy snack like peanut butter on 3 crackers 20 minutes before dinner?

How much less would I eat?