Marc and I were considering a good topic for this week’s newsletter and given the amount of kale we planted, now may be a good time to remind you of the great reasons to eat it. Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains.  One cup of kale has just 33 calories and only 7 grams of carbohydrate.  So, it’s a very diabetes-friendly/weight-friendly vegetable.  Its among the most nutrient-dense foods on the planet.

Here are 6 delicious go-to ways to use this incredible superfood:

1. Salads – make the world’s healthiest salad, make sure you remove the stems and message or chop up the leaves to tenderize them.
2. Grilled side dish – grill steamed kale leaves in a perforated pan to make it smoky. Toss with bacon and a lemony dressing.
3. Kale chips – tear and bake kale pieces that were tossed with olive oil, garlic powder and salt at a low temperature (250-275) for 60 minutes or until they crisp, watch them!
4. Soups – kale makes any soup insanely nourishing.
5. Make a green smoothie – use kale, pineapple, banana, honey, peanut butter, Greek yogurt and almond milk. You will love it.
6. Just sauté it – keep it simple, a little olive oil, a clove of garlic, a few minute in a pan and a squirt of lemon juice at the end.

Here is what we have at www.rumarfarm.ca this week:

Kale

Bartlett and Bosc Pears

Plums

Melons – Black Mountain, Bradford, Piel de Sapo

Winter Squash – Red Kuri and Delicatta

Tomatoes – Canning, Cherry, Heirloom and Beefsteak

Eggplant

Radish – Black, Watermelon, Easter Egg

Green Onions

Garlic

Salad Greens – Mustard Mix, Arugula, Rumar Farm Lettuce Mix, Komatsuna

Swiss Chard

Potatoes and Onions

Hot and Sweet Peppers

Tomatillo

White and Purple Top Turnips

Honey

Ruth and Marc

Rumar Farm