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Flavor First
August 2015



Kale with Pistachios and Currants


Kale with Pistachios and Currants
By Cheryl Forberg, RD


You have probably heard me say this before, but I cannot emphasize enough the importance of a generous daily intake of vegetables. This is one of the most common denominators of obese people (and Americans in general) – low vegetable intake. Not only are they loaded with vitamins and antioxidants (which we all need!), but most of them are high in water and fiber, which helps us to feel full (so we don’t need to eat as much of other higher-calorie foods).

Here are some easy tips to help you meet your daily fruit and veggie requirement:

  • Eat a vegetable salad most days of the week.
  • Keep a container of sliced or chopped vegetables, such as broccoli, jicama or red or green bell peppers in your refrigerator for easy snacking.
  • Choose whole fruits rather than fruit juice. Most fruit juice contains no fiber and therefore does little to help you control your appetite or make you feel full.
  • Try a new fruit or vegetable every week to build some variety into your diet.
  • Choose fruits and vegetables from the six color groups: red, orange, yellow, light green, dark green and purple. This is a great way to make sure you’re getting a variety of nutrients in your diet.
  • Try to eat at least one raw fruit and one raw vegetable each day.
  • Mix up a fruit smoothie containing fresh or frozen fruit (or veggies – like kale!) as a pre-workout snack.
Here is a simple but delicious veggie recipe to add to your repertoire. It takes minutes to make and you can substitute any other kind of greens (fresh or frozen) if you don’t have kale on hand.

Kale with Pistachios and Currants

Ingredients

Ingredients:  Kale with Pistachios and Currants


½ cup Onion, chopped
3 cups Kale, chopped
½ cup Fat Free Chicken Broth (or Water)
2 Tablespoons Pistachios, chopped
2 Tablespoons Melissa’s Dried Currants
2 Tablespoons Balsamic Vinegar
½ teaspoon Red Chili Flakes (optional)

Instructions

Heat medium nonstick sauté pan over medium high heat. Add oil.


Heat medium nonstick sauté pan over medium high heat. Add oil.

Add onion and sauté for three to four minutes or until onion is soft but not brown. Add the kale and broth. Stir well, reduce heat and cover for about three minutes. The kale should be wilted and softened.


Add onion and sauté for three to four minutes or until onion is soft but not brown. Add the kale and broth. Stir well, reduce heat and cover for about three minutes. The kale should be wilted and softened.

Add the remaining ingredients and cook for 2 minutes longer. Season to taste with salt and pepper. Serve hot.


Add the remaining ingredients and cook for 2 minutes longer. Season to taste with salt and pepper. Serve hot.

Nutrition Facts
Serving Size 1 cup


Servings 2
Amount Per Serving:

Calories 130
Fat Calories 60
Total Fat 6g
Saturated Fat 0.5 g
Trans Fat 0g
Cholesterol 0mg
Sodium 15
Total Carb 17
Dietary Fiber 3
Sugars 11
Protein 3g
Vitamin A 50%
Vitamin C 50%
Calcium 6%
Iron 6%