Velasquez JF2T
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Transcript of Velasquez JF2T
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KALEBy: Josh Velasquez
NF 25 Wednesday 7p
Mt. Sac Spring 2013
Professor: C.E Betty Crocker
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Food Education is Important
My Wellness Book has taught me:
the fundamentals of eating right
That we should consume more complex carbs like
fruits and vegetables
Vitamins and Minerals are essential nutrients the
body needs for multiple things That deficiencies and excesses in your vitamins and
minerals can cause physical and mental damage to
yourself.
Watch out for empty calories that are high incalories and provide no nutritional benefits
Water is the best fluid to consume since your body
60% of it.
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WATER is Key! Carry a reusable container in
order for you to consume more water
EXERCISE is essential! Get more exercise
by taking up activities like soccer, basketball,or swimming etc.
WORKOUT! Get a gym pass and convince a
friend to go with
Walk to places more often or park far whengoing places
Strive to meet your DRI goals 80%-120% of
your nutrients
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Kale is a leafy green vegetable that comes from the
cabbage family known as Brassica Oleraeia. It has been
around for centuries and has been cultivated for over
2,000 years in Europe where it began growing. It has said
that it first appeared in the Mediterranean and Asia whichits seeds were passed on throughout Europe during the
Middle Ages. Although not many still know of this Super
powerful food in the U.S it is starting to make an impact in
healthy eating. Kale is known as the best super food green
to eat, better than cabbage, spinach, broccoli and brussel
sprouts.
So what is Kale?
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Kale cont
Kale can be found in varieties of
sizes and shapes from curly leaves,to an ornamental kale (which is
mostly used in salads), to dinosaur
kale.
Kale is known as a superstar food
because its rich in nutrients and low
in calories Kale is said to be stronger than
spinach and has a less milder taste
than mustard greens.
One cup of Kale is said to have 33 calories, 9% of your daily value of calcium,206% of Vitamin A, 134% of Vitamin C and a massive 684% of Vitamin K.
Kale is also said to be rich in minerals like copper, iron, magnesium, potassium
and phosphorus.
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Kale benefits are linked to the high concentration and
excellent source of antioxidant Vitamins A, C and K as well assulfur containing phytonutrients
Beyond the Antioxidant benefits kale is rich in fiber. The fiber
content of the cruciferous plant helps bind to bile which
ultimately helps lower your blood cholesterol levels and
reduces the risk of heart disease. Especially when kale iscooked.
Kale also contains carotenoids and flavonoids which are
specific types of antioxidants associated with anti cancer
health benefits
Kale has numerous of health benefits like, acting as an anti-
inflammatory, helps promote good cardiovascular health, can
help prevent cancer, and its antioxidants help bone health,
eye sight and blood clotting
Kale also helps your detoxification process
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Kale is a hardy biennial in which it takes two years to go to
flower and complete its life cycle but its usually grownannually.
Kale is usually grown in colder temperatures and prefers a
well-drained moist (not soggy) soil of average fertility
Kale does not like soil too rich in nitrogen and it will do best
between a pH of 5.5 and 6.8. Also different types of soil likeclay will affect the taste.
Seeds will germinate in cool soil but best sprout in a 70
degree temperature.
Keeping the plant watered and soil moist will keep theleaves sweet and crisp.
Kale is usually harvested 75-95 days from seeding
When the Kale is about 8 to 10 inches you can begin cutting
off the leaves. Or you can cut the entire stock 2 inches
above the soil and plant.
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Kale Chips
Directions:
Preheat oven to 350 degrees F (175 degrees C).
Line a cookie sheet with some foil
Wash the head of kale and make sure you thoroughly dry it otherwise it will not be as crispy.Then with a knife or kitchen shears tear the kale into bite size pieces.
Mix sea salt, chile powder to taste into a bowl. Then add olive oil and kale massagingeverything making sure its evenly distributed.
Spread kale all over onto the cookie sheet
Bake in oven for 10-12 mins or until edges are brown
Cut lime and squeeze lightly over KaleBon Appetit
Chile-Lime Kale Chips
Time: 20 min
# of Servings: 6
Ingredients:
A Head or Bunch of Kale
1 1/2 tablespoon of olive oil
1 teaspoon of sea saltchile powder to taste
1 lime
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References:
http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/
http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/
http://www.traditional-foods.com/profiles/kale/
http://www.webmd.com/food-recipes/features/the-truth-about-kale
http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://www.traditional-foods.com/profiles/kale/http://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.webmd.com/food-recipes/features/the-truth-about-kalehttp://www.traditional-foods.com/profiles/kale/http://www.traditional-foods.com/profiles/kale/http://www.traditional-foods.com/profiles/kale/http://www.traditional-foods.com/profiles/kale/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/http://gentleworld.org/kale-an-easy-beginners-guide-to-growing/