The Health Benefits of Peppercorns


Black peppercorns are actually berries that grow on the pepper plant in tropical climates.  Peppercorns are rich in Vitamin A, B-complex Vitamins such as niacin, pyridoxine, riboflavin and thiamin, Vitamin C, Vitamin K, calcium, carotenes, copper, cryptoxanthin, dietary fibre, iron, lycopene, magnesium, manganese, potassium and an essential oil called piperine




Peppercorns (and ground pepper) are part and parcel of most kitchen pantries these days, but little may you know that they actually have a munificent range of outstanding health benefits including but not limited to

Anti-cancer properties Vitamin A, Vitamin C, carotenes, cryptoxanthin, lycopene, Zea-xanthin all have astounding anti-oxidant abilities that can fend off cell-damaging potentially cancer-causing free radicals.  Vitamin C is especially effective against cancers of the cervix, esophagus, oral cavity, pancreas, rectum and stomach.  Piperine, a chemical compound in pepper, may actually prevent the growth of breast cancer tumors

Anti-inflammatory properties Vitamin C wages battle against cell-damaging free radicals that often cause inflammation in those suffering from osteo-arthritis and rheumatoid arthritis


Digestive health Pepper increases hydrochloric acid secretion in the stomach, which aids in proper digestion of proteins and other foodstuffs.  If hydrochloric acid is running low, food tends to stay in the stomach and/ or intestines for a longer period of time, and this can result in constipation, diarrhea, flatulence, heartburn and indigestion.  Black pepper is also a diuretic, which will facilitate urination

Eye health Vitamin A is essential for healthy eye tissue and protects the eyes from age-related macular degeneration

Healthy bones and teeth Vitamin C is crucial for healthy gums.  Vitamin A is essential for strong teeth

Heart health Vitamin C can fight atherosclerosis and lower blood pressure.  Potassium controls the heart rate and blood pressure.  Lycopene prevents LDL, or “bad cholesterol” from doing damage to arterial walls

Immune system health Vitamin C is key in building and maintaining a strong immune system and warding off and lessening the symptoms of an almost innumerable amount of disease ranging from the common cold to the flu to the HIV virus.  Black pepper has known anti-bacterial properties, which can kill germs.  Black pepper is a great home remedy for thinning out nasal congestion

Vitamin absorption Piperine, an amine alkaloid, can increase the absorption of beta-carotene, B-complex vitamins and selenium


Anti-oxidant properties Rich in Vitamin A, Vitamin C, carotenes, cryptoxanthin, lycopene, Zea-xanthin, these anti-oxidant superstars will do wonders for your hair, skin and nails and can prevent the signs of premature aging



The outer layer of the black peppercorn, in particular, is highly effective in blocking fat formation in the body by breaking down fat cells.  It also stimulates the metabolic rate, sweating and is a terrific diuretic



Naturally, pepper is used as a companion seasoning to salt on well, just about everything, but if you are mindful of your salt intake, you can use pepper as a stand-alone seasoning.  Why?  Well, besides the fact that it is delicious and healthy, it actually contains a minute amount of salt

Try this classic French dish, Steak Au Poivre, on for size. You can lighten it up by swapping some of the traditional high calorie higher-fat elements with healthier substitutes.   Choose two lean grass fed sirloin steaks, coat them with 2 teaspoons of Dijon mustard and press a tablespoon or so of black peppercorns into the flesh.  Sear the steaks on one side for about 4 minutes and finish them off in the oven at 350 degrees for an additional 7 minutes.

For the sauce, add a teaspoon of olive oil to the skillet and turn up to high.  Add a ¼ cup of quality red drinking wine, 1/3 cup low-sodium chicken or veggie broth and let reduce for 3 minutes.   Add 2 teaspoons of unsalted butter and a pinch of salt and remove from heat.  Once the mix has cooled a tad, add 2 tablespoons of low-fat sour cream and serve over the rested steaks.  Bon appetit

The disparity between a restaurant’s price and food quality rises in direct proportion to the size of the pepper mill.  ~Bryan Q. Miller



Food Safety Tips
Clean all Equipment Thoroughly 
Its important that all work areas and equipment are thoroughly clean so bacteria cant survive and grow when the equipment is used.
Particularly items such as knifes, slicers and chopping boards. They need to be sanitised using water hotter than 77c for at least 30 seconds or a chemical sanitiser to be used
Avoid Cross Contamination
 Dangerous bacteria can be transferred from raw food to cooked food if they become in contact with each other.
To avoid this happening its important to wash and sanitise all equipment used as mentioned above, after each task using raw food
Store uncooked and raw food below cooked and ready to eat foods in your refrigerator
Cool Food Quickly
Cooked food should not be left sitting out for more than 1 hour
 When food is cooked it needs to be cooled quickly and placed in the refrigerator
If you are cooking in bulk, spread it out in shallow trays allowing it to cool faster and divide into smaller amounts
Cook Food Thoroughly
 Ensure food is thoroughly defrosted during cooking
Food that’s been cooked in the microwave needs to be stirred to ensure its hot all the way through
 Check that food reaches 75c, especially meat, poultry, eggs and dairy products
When reheating food, make sure you heat it quickly to 70c and keep it at that temperature for at least 2 minutes

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The Heath Benefits of Pomegranates


Pomegranates are thick-skinned dazzlingly red beauties brimming with Vitamin A, Vitamin C, Vitamin E, Vitamin K, calcium, ellagic acid, folic acid, magnesium, manganese, niacin, phosphorous, phytochemicals, polyphenols, punicalagins, potassium, riboflavin, thiamin and zinc


These historically revered fruits have innumerable health benefits including but not limited to protect against and treatment of the following

Anemia Pomegranates are filled with iron and can cure anemia by elevating hemoglobin levels

Anti-cancer properties Pomegranates can prevent breast cancer, colon cancer, leukemia and prostate cancer, and can inhibit tumor growth and even, in some cases, induce apoptosis or cell death.


Anti-inflammatory abilities Vitamin C helps control arthritis and asthmatic symptoms such as coughing and wheezing


Bone health Calcium is crucial for strong, healthy bones.  Manganese helps form bone structures.  Pomegranate juice can also deter cartilage damage, which, in turn, prevents osteoporosis


Depression Pomegranates contain vital phytochemicals that stimulate serotonin and improve mood


Diabetes Pomegranate juice does not increase blood sugar levels, which is great news for diabetic folks


Digestive health Pomegranate juice aids in digestion and can help ease nausea.  The white membrane of the pomegranate is often used as a cure for diarrhea, dysentery, hemorrhoids and intestinal worms


Eye health Pomegranates are a great home remedy for conjunctivitis


Heart health Punicalagins (anti-oxidant compounds) lower cholesterol and blood pressure and increase the rate at which atherosclerosis (arterial blockages) dissolve.  Pomegranate juice has also been shown to improve blood flow and oxygen to the heart.   Magnesium normalizes blood pressure.  Potassium controls a healthy heart rate and also lowers blood pressure.  Pomegranate seeds actually prevent blood platelet aggregation, which can lead to hazardous blood clots


Immune system health Vitamin A and Vitamin C are extraordinary immune system boosters, which help fight off a wide variety of diseases, infections and viruses ranging from the common cold to the flu to HIV


Men’s health Studies indicate that pomegranate juice may be a natural, progressive treatment for ED, or erectile dysfunction


Menopause Pomegranate juice has been shown to relieve “hot flashes


Pregnancy Most doctors highly recommend folic acid to expectant moms as it increases blood flow to the unborn baby and can prevent neural tube birth defects


Women’s health Pomegranate juice can alleviate a UTI, or urinary tract infection




Anti-oxidant properties Vitamins A, C and E are all powerful anti-oxidants that promote healthy hair and strong nails.


Skin health Pomegranate protects the skin from harmful UV rays, promotes cell regeneration, repairs tissues and speeds up wound healing.  The anti-oxidants in pomegranate juice will also prevent the signs of premature aging including age spots, fine lines and wrinkles.  Pomegranate can also sooth painful acne outbreaks and diminish scars




Fibre A cup of the arils aka juicy pomegranate seeds actually contains a bountiful 7 grams of fibre.  As a snack, they will keep you feeling fuller longer and less likely to reach for empty calories.  They will also keep your body flushed out, which results in more consistent weight loss


Cooking / Consumption

 Fantastic in salads, yoghurt, sorbet, mix through vegetable dishes and curries to finish for colour, texture and zing

Marinate Meats in the juice , grill or just eat raw, naturally sublime

A wonderful compliment to your Sunday morning Belgian-style waffles or short stack of whole-wheat pancakes is this unique and sublime pomegranate syrup that is oh so easy to make.  All you need to do is combine 12 cups of pomegranate juice, 1.5 cups of sugar and 3 tablespoons of fresh lemon juice in a saucepan over medium heat until the sugar is completely dissolved.  Turn the mixture down to medium-low and allow it to reduce into syrup for about 50 minutes or so.  Let the syrup cool for a good half an hour and pour into pretty glass Ball jars


Interesting fact about pomegranates:  The pomegranate is one of the world’s oldest fruits and some scholars believe that it was actually the pomegranate, not the apple, which tempted Eve in the Garden of Eden.


日本語: 乾杯

日本語: 乾杯 (Photo credit: Wikipedia)


From a study of 9 beers these two came out on top in Australia, check your local brews to find out yours


Hahn premium light  & Cascade premium light

2.6gm alcohol                 2.6 gms alcohol

Carbs 10.9                    Carbs 11.3 gms

KJ 428                          Kj 428

Benefits of Cooking with Beer

Marinating meat in beer can help reduce the carcinogens produced in meat cooked at very high temperatures, slash the meat and steep in beer 4 hours before bbqing  reduces harmful carcinogens in cooked meat by 90 percent (a study by the university of porto)

Why Vodka?

Its the purest spirit to drink and low in Calories when mixed with soda and fresh lime or fruit infusions to add some nutrients back into your body, side swipe the soft drink mixers and you will be well ahead

Spritzers without the Sugary Mixers

Made with dry white wine and soda or mineral water, skip the lemonade

Or Simply just half the amount you would drink and do your liver a favor

Enjoy some Christmas Cheer but dont be stuck with it all year  xxxx

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English: Macro photograph of coca-cola bubbles...

English: Macro photograph of coca-cola bubbles. Deutsch: Makro-Fotografie von Coca-Cola-Bläschen. Japanese: コカ・コーラの泡のマクロ写真。 (Photo credit: Wikipedia)



Christmas seems to be a day that we all overeat on rich and heavy foods, but it doesn’t have to be that way. There are many options for some of the traditional foods that we are used to with a twist that will not leave you feeling deflated after already deciding your New Years Get Well Resolution goal only a few days away

To start …………. go for some tasty Canapes

Sugar Snap peas filled prawns with Sweet Chilli and Lime

Crisp Baby Vegetables with Babaganoush

Fresh Oysters with lemonade fruit vinegarette

Rice Paper rolls with (skinless) Bbq Duck (buy one from your nearest chinese bbq shop and char sui sauce

Whole Baked Ham and salad  yep bake it and clove stud it but cover in grain mustard over the usual bourbon and honey or maple syrup glaze. Serve it on a bed of fresh rocket with figs and freshly steamed or bbq asparagus no oil needed

Turkey A seriously healthy option but again its what you serve it with. try making a tasty Thai Turkey Curry just like chicken but easy on the coconut milk and it can be made the day  before with a cucumber yogurt if you want some heat. If you insist on the roast make a quinoa stuffing instead of bread

Roast Vegetables You don’t have to miss out on these babies, however go easy on the spuds, peel sweet potato, pumpkin, beetroot, parsnip, onions and garlic head cut in half and a few baby potato,s in a little olive oil, sea salt and cracked pepper and roast until golden

The Grande Finale

Mango and Lime Granita so easy and everybody love mango

Baked Fetta wrapped in vine leaves with fresh herbs

Chewy Meringue with whipped coconut cream and fresh berries

Dark Chocolate and whole orange pudding with Christmas spiced ricotta cheese

Berry Jelly with Champagne sorbet

Do most of the Prep work the day or evening  before so your not slaving away all day

And here is Cheers to a great Christmas day of food that will get you on track, Happy Cooking and remember drink  your favorite in moderation or spritzers or vodka with low sugar mixers and fruit infusions why not add some spiced kumquats to your vodka and soda

If you are serious about a new years resolution program contact me for your free consultation, remember 80 percent of weightloss is food related not to mention the beauty and lifestyle benefits of a healthy diet

Red Ladies Velvet sexy christmas holiday costume

Red Ladies Velvet sexy christmas holiday costume (Photo credit: xubangwen)


Turmeric Root

Turmeric Root (Photo credit: Steenbergs)

Tumeric This Super Hero is part of the ginger family, it’s a very strong anti flammatory and is not only used for cooking and medicine, it’s a cosmetic ingredient and dye. It assists period pain, rheumatoid arthritis, anti cancer, anti fungal, analgesic, stimulant, aromatic, stomach ulcers, irritable bowel, lymph gland problems, hemmorrhoids, staphylococcus, jaundice, nose bleed, reduced fevers, intestinal parasites

 Turmeric is a double whammy against normal aging with its skin promotion and antioxidant capabilities

Supporting your memory function due to antioxidants

Promoting your heart health yep again those mighty antioxidants called curcuminoids

Boosting your immune system due to those free radical fighters

Supports your overall eye health

Aids your skeletal system and joint health

Helps you maintain healthy cells with support against free radicals

Balances the health of your digestive system as it triggers bile flow

Aids healthy blood and your circulatory system supporting healthy liver function

Helps you maintain normal cholesterol levels to support your cardiovascular system as it binds cholesterol to fibre and removes the bodies waste products

Assists your neurological system’s healthy response to stress

Promotes a healthy female reproductive system assists healthy hormone function due to detoxification

Promotes your healthy nervous system and helps occasional discomfort with pain relief

Helps you maintain blood sugar levels already within the normal range


Cleanse the skin through cleaning the blood

Balance the skins natural flora with its antibiotic properties

Nourish the skin and has been ailed the skin food for thousands of years, Supports your absorption of vitamins and minerals


Promotes the wellness of your  circulatory system which assists weight-loss

Antioxidants remove toxins from the blood making it easier for the body to shed excess fat


The leaves are used in Asian cookery by using large leaves to wrap around white and red meats, adding a mild flavor during cooking

The Young leaves and flowers are lightly steamed and eaten

Turmeric is the base and essential ingredient of curry powder. make your own by blending peeled root with ginger, garlic, onion add black pepper and olive oil to increase the antioxidant level

Use in dhal and Bean dishes

Use a little powder to color biscuits

Add to Pickles for color i.e Cauliflower

Add to couscous, rice, quinoa, barley and with some vegetable stock or chicken stock as a good accompaniment to a meal

A great additive to soups, dressings and sauces

Fact; Turmeric has been held in high esteem in Ayurvedic medicine and theraptic benefits are spread over many areas, studies now prove that tumeric is responsible for the lack of many prodominetly western diseases in India

English: Turmeric plant found in Dakshina Kann...

English: Turmeric plant found in Dakshina Kannada district of India. (Photo credit: Wikipedia)


Thomson operated the only longan orchard in th...

Thomson operated the only longan orchard in the United States at the time. (Photo credit: Wikipedia)

The Health Benefits of Longan fruit


The longan fruit is actually an immediate family member of the lychee and has a somewhat similar taste.   Longans have an enormous amount of Vitamin C, over three-quarters of the daily recommended intake, in fact.   Also present in good amounts are Vitamin A, complex carbohydrates, iron, magnesium, phosphorous and potassium




Longan fruits have become increasingly popular in the Western world due to their crisp sweetness and outstanding health benefits including but not limited to


Anemia Longan fruits improve blood circulation and iron absorption, both which help prevent anemia


Anxiety and Depression Longans promote healthy nerve function in the body and thus can be used as a natural mood enhancer, anxiety reliever, relaxant and sleep inducer


Anti-cancer properties Vitamin C is a mighty anti-oxidant, which combats the oxidative stress caused by cell-damaging free radicals, repairs tissue and fights off various forms of cancer including those of the cervix, esophagus, oral cavity, pancreas, rectum and stomach

Arthritis Vitamin C’s anti-oxidant super powers deactivate the free radicals that cause the uncomfortable inflammation generally associated with osteo-arthritis and rheumatoid arthritis

Bone health Potassium works to help preserve calcium in the bones and increase their density, longevity and overall strength

Digestive health Longan has been proven to be an effective remedy for stomach aches

Excessive perspiration The pulverized seeds of the longan fruit can be used to combat heavy sweating


Healthy bones and teeth Vitamin C is essential for healthy gums.  Vitamin A is good for the teeth and for the skeletal tissue.


Heart health Vitamin C is known to lower blood pressure and fight atherosclerosis.  Potassium is vital in regulating the heartbeat and it also lowers blood pressure.  Longan also stimulates proper blood circulation and can prevent heart attacks and stroke.   As previously mentioned, longan fruit has the uncanny ability to reduce stress, which is always good news for the heart.  These fruits are also very low in sodium


Immune system health With its abundance of Vitamin C, the longan fruit is a terrific immune system booster and can not only reduce your risk of catching the common cold or influenza, but also lessen the severity of the symptoms if you have already succumbed to either illness

Qi tonic Qi is the energy force or “life-force” within the body systems and organs and in Chinese culture and medicine, Qi tonics are ingested when that energy is low or depleted.  Longan fruit tonic is said to strengthen the circulatory, digestive, immune and respiratory systems, in particular


Sexual health Longan fruit is purported to boost sex drive, particularly in women




Anti-oxidant properties Vitamin A and Vitamin C are both powerful anti-oxidants in their own right, and can markedly improve skin health and give it a radiant glow




Longan is a fat-free food that is extremely low in calories with only two per fruit

Cravings Due to its composition of complex carbohydrates, longan is useful as an appetite suppressant


Energy Longan is said to be a superb long-term energy booster so one might aim to pop this little fruit in the morning before kick-starting the day or right before a rigorous workout



The longan fruit can be eaten raw, cooked, dried or even pickled.  It is at its peak, and found most readily in grocery stores, during the summer months

Many Western folks have gotten wise to the ancient healing secrets of Southeast Asia and now make their own longan tonics at home.  It is as simple as simmering down longan flesh with sugar and water until it becomes a condensed and powerful syrup taken twice a day by many

Fresh longans are sumptuously sweet little inclusions to fruit salads, and dried longans make for exquisite tangy little textural bites in a savory gourmet salad

Longans also stand up well to stir-fries and can be chopped and thrown into a hot wok along with some lean soy-marinated chicken breast chunks, additional soy sauce, sugar, water, and cornstarch, and your favorite chopped veggies like peppers, onions and mushrooms

Another sumptuous, savory entrée is Longan fruit and shredded Pork Radicchio wraps.  Just shred some cooked and seasoned pork into a sauté pan along with chopped garlic cloves, a can of longan fruits, a cup of the longan syrup or juice and one tablespoon of cornstarch and let simmer for a few minutes until thickened.  Serve this savory filling in crisp cold radicchio wraps

Longans, like their lychee brethren, are delightful in tarts or pies and make tantalizing sorbets, ice creams and gelatos.

For your after dinner cocktail, concoct a tropical Longan Cosmopolitan.  All you need is a couple ounces of premium vodka, a splash of grapefruit juice, an ounce of longan syrup and a few whole longan fruits on toothpicks for garnish

Interesting fact about the longan fruit: The seeds of longan fruit are actually used to absorb the venom from snakebites






Fruta LONGAN (Dimocarpus longan)

Fruta LONGAN (Dimocarpus longan) (Photo credit: Wikipedia)




Capsicum annuum ripe fruit

Capsicum annuum ripe fruit (Photo credit: Wikipedia)

Health Benefits of Jalapeño Peppers

This feisty little Spanish pepper is chock full of nutritional goodness including a wealth of vitamins A, C and K, some of the B complex, a small amount of E as well as capsaicin, copper, iron, magnesium, manganese, potassium and zinc


If you can stand the heat, then you most definitely want these spicy hot little beauties in your kitchen as they boast some profound health benefits as detailed below:

Anti-cancer properties Due to its high concentrations of vitamin C (one single pepper has more than a day’s worth of the recommended dosage), jalapenos have extraordinary antioxidant capacities that can combat damaging free radicals and markedly slow down cell degeneration.  Capsaicin is particularly powerful in the fight against prostate cancer as it induces the bad cells to undergo apoptosis and quite literally, kill themselves

 Bone health Due to their gamut of internal minerals, jalapenos can play a vital role in developing and maintaining strong and healthy bones

Heart health Capsaicin has been shown to reduce cholesterol and triglycerides and aid in healthy blood clot formation. Vitamins A & C are important bioflavonoids that strengthen the blood vessels

Immune system Vitamin C is a champion prizefighter when it comes to combatting bacterial and viral infections, or at the very least lessening the symptoms, of the common cold and influenza.  The heat in jalapeno peppers provides wonderful relief from nasal congestion

Migraine relief Capsaicin is a long-known home remedy for migraine relief.  Capsaicin inhibits Substance P, a neuropeptide that is considered a main brain pain transmitter


Antioxidant abilities Jalapenos are laden with vitamins A & C, both of which have widely known and revered antioxidant capabilities and can combat cell damaging free radicals and promote younger more supple looking skin, more structurally sound and lustrous hair and stronger nails less prone to breakage


Metabolism booster Capsaicin is the very compound in jalapenos that actually gives them their notorious heat.  Eating jalapenos, in fact, slightly raises the body’s core temperature, increases the metabolic rate and thus assists with weight loss.  Also, that same fiery heat has been shown to decrease appetite


Jalapeño peppers are green at harvest and while still half-ripe.  It is not until they are fully ripe that they turn that scorching crimson red color.  They can be eaten raw, baked, fried, sautéed or blended.  When picking them up in the produce aisle, be sure to look for peppers that are solid, smooth, shiny and wrinkle-free

Pickled jalapeños make for wonderful snacks on their own, or, as a tangy, tasty topping for your favorite nacho platter

Jalapeño poppers are always an appetizing party pleaser with their ooey gooey insides of either reduced fat cream cheese, ricotta or cottage.  For an interesting and slightly healthier variation, you can lightly coat them in beaten egg and panko breadcrumbs or wrap them in prosciutto and bake them in the oven.

As for main courses, the sky is the limit.  Jalapenos are used in hundreds of luscious dishes; everything from tomato, cucumber and jalapeno pepper summer gazpacho to pineapple and jalapeno pork chops to lime-Jalapeno chicken.

You can surprise your friends, family, try Dark Chocolate Mousse, sorbet, Bickies and Bread with specks of baked  jalapeno

Interesting fact about Jalapenos:  They were the first pepper ever to be launched into space on the NASA shuttle!


Immature jalapeno capsicum annuum var annuum

Immature jalapeno capsicum annuum var annuum (Photo credit: Wikipedia)


Kale salad

Kale salad (Photo credit: Salim Virji)

Health Benefits of Kale

Kale is revered as green veggie royalty with an embarrassment of nutritional riches including vitamin A, vitamin C, vitamin K, calcium, copper, folate, iron, magnesium, phosphorous, potassium, sulfur and omega-3 fatty acids


Kale has been affectionately nicknamed the “new beef” and has become a fast favorite amongst the global health food scene in part due to its savoury flavor  its many healthy benefits including but not limited to the protection against and the treatment of

Alzheimer’s disease Vitamin K deficiencies are a risk factor in developing Alzheimer’s so eating vitamin K-rich foods like kale can prevent the onset of Alzheimer’s

Anti-cancer properties As Kale is absolutely brimming with vitamin K, it is a wondrous protectant against various cancers.  Vitamin A is particularly helpful in preventing lung and oral cavity cancers.  Kale is also loaded with extremely beneficial flavonoid anti-oxidants that can stave off cell-damaging free radicals

Anti-inflammatory properties Kale has a notable concentration of omega-3 fatty acids, which can help alleviate arthritis, asthma and various other autoimmune disorders

Detoxification With a large amount of fibre (roughly 5 grams per cup) and its store of sulfur, Kale makes an effective homeopathic detoxifier

Healthy bones Due to the prominence of calcium and vitamin K in Kale, it is a terrific agent for maintaining healthy bones and preventing bone loss and osteoporosis

Healthy vision Vitamin A, as inherent in Kale, promotes higher visual acuity

Heart health Vitamin K is known to prevent blood clots and lower cholesterol

Immune system health Kale’s significant amount of vitamin C is a wonderful natural combatant against the common cold and influenza and generally bolsters up the immune system

Iron The main reason Kale is considered the “new beef,” is that it actually contains more iron! Iron is absolutely essential for proper formation of enzymes, hemoglobin and red blood cells, strengthening the immune system and maintaining proper liver function


Kale is saturated with anti-oxidants, which war against those cumbersome cell-damaging free radicals and promote healthy, supple skin, smooth, lustrous locks and strong, stark nails

Due to its plethora of fibre, Kale will keep your system flushed free and promote more regular, steady weight loss.  Kale is also extremely tasty and low in calories (approximately 36 calories) per cup, which make it the perfect addition to any weight loss regime


Kale can either be eaten raw, or, to retain maximum health benefits, flash-cooked

When choosing Kale, look for dark green leaves that are not wilted, and firm stalks.  Also, smaller leaves tend to be tenderer

Kale is delicious by nature and the perfect base green for a gourmet health salad including sliced red onions, a handful of juicy raisins, some toasted almond slivers and your favorite low-calorie vinaigrette, I like it with cranberries,fetta, lemon zest and roast pumpkin or proscuitto, ricotta and anchovy. lemon, garlic and flat leaf parsley

Kale chips have cropping up in health food stores galore and it is supremely easy to make your own at home!  Just slice them into bite-sized chips, drizzle them with some quality EVOO and a dash of sea salt and bake them in the oven on a low gentle heat until crisp, top off a veggies stack with them

Try substituting kale for spinach and whip up an impressive batch of low-fat creamed kale or some scrumptious Greek spanakopita

Kale adds savory and nutritious bulk to your winter soups and stews

Interesting fact about Kale: It actually tastes sweeter when frozen!


Kale (Photo credit: Another Pint Please…)