GREEN EATS: Kale the Super Greens

I've been eating kale since I was a kid, but it wasn't until after college when I embarked on a vegetarian diet that I realized the "power" of kale. The nutritional value of kale is what makes it a super green. Kale greens are loaded with Vitamin A, Vitamin C, Iron, fiber, Potassium, Calcium and other necessary minerals. Not everyone likes to or knows how to prepare kale. It's one of the heartier greens that doesn't soften up quickly like spinach, during cooking. For years I washed my bunches of "curly" kale and just dropped them in a pot of water, along with onions and garlic powder. Now I like to "activate" the good taste and nutrition of the greens by either eating them raw (along with chopped onions, carrots and garlic) or sauteeing them lightly. Tonight, my greens of choice for dinner was lacinto kale. Lacinto kale, also known as "dinosaur" kale has a more bumby, textured leaf and is usually a deeper, darker green than curly kale.

Here is a simple, yet yummy recipe for lacinto kale that I prepared tonight.

Luscious Lacinto Kale
Makes 1-2 servings

5 lacinto kale leaves (washed)
1/4 cup water
1 tbs apple cider vinegar ( I use Braggs)
1 garlic clove
1 tsp EV olive oil
1 tsp Mrs. Dash table blend (or other unsalted seasoning blend)

Wash and rinse lacinto kale leaves. Cut the stems. Chiffonade your kale greens (stack the leaves, roll them up, then cut them into long, thin strips). Place greens in a skillet on stovetop. Add 1/4 cup water followed by 1 tbs apple cider vinegar. Chop 1 garlic clove and sprinkle over greens. Season greens with Mrs. Dash table blend or other unsalted seasoning blend. Turn stove on to low. Cook greens on low heat. As your greens begin to cook, add 1 tsp olive oil (if you prefer, you can add the oil after the greens have cooked). With your cooking utensil, mix and saute greens for 3-4 minutes. Do not overcook. Greens should still have a slight crunchiness, yet be well immersed in the apple cider, olive oil and water mix. Serve warm. Enjoy!

GREEN REVIEW: The Healing Patch Cookbook

I had the pleasure of interviewing Julie Hofenberg and Sarah Woodward yesterday on my talk radio show Global Vision Coaches and Healing Therapies. They are the authors of the new cookbook, The Healing Patch Cookbook. I was excited to receive this book in the mail because I love trying out new recipes and gaining more knowledge about natural living, including raw and vegan food recipes. Here is my review of the cookbook!

The Healing Patch Cookbook
Healing Patch Publishing
$14.99
133 pages
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The Healing Patch Cookbook provides easy to follow vegan and raw food recipes, as well as important information on transitioning from a heavier, meat eating, diet. The authors have studied natural health for several years and cite positive changes in their own health and appearance as a result of eating raw and vegan foods. The authors advise you to listen to what your body needs and take simple steps to incorporating natural foods into your diet. The recipes in this book are appealing to the eye as well as the taste buds. You can start your day off with a Coconot Protein Shake (p. 52) or the Lean Green Smoothie (p. 53). Each of these smoothie recipes feature fresh fruit ingredients such as coconut and banana, as well as natural sweeteners like raw honey and optional nutritional additions such as green superfood powder. If you love dips and Mexican inspired dishes like I do, you'll enjoy the heavenly recipes for Holy Guacamole (p.64) and the Taco Bowls (p. 108). Those of you who love a hearty, power packed vegetarian meal will enjoy recipes for Stuffed Mushrooms (p.97) and Pesto Pasta (p.102). I enjoy green salads for lunch or dinner, and this cookbook has several recipes for them. The Asparagus Cucumber Salad (p.70) gives you the refreshing kick of cucumbers and chives, the Fresh Fennel Salad (p. 72) combines green herbs with sweetness from whole raspberries. The Superfood Salad (p. 76) is a raw salad with plenty of the colorful antioxidants your body needs. I look forward to trying all of the recipes in this cookbook over the next few months.

Visit your neighborhood food coop, farmer's market or health food store to stock up on plenty of fresh ingredients, herbs and seasonings to make these wonderful dishes right in your kitchen!

Yours in a sea of green,


DuEwa Frazier

GREEN EATS: Power Berry Purple Smoothie

1 1/2 cup frozen organic blueberries
1 cup frozen organic strawberries
1 ripe organic bannana
2 cups of soy or rice milk (you can also use juice or almond milk)
2 tbs of flavored soy powder (such as Spirutein or Source of Life)
1 tsp of powdered nutmeg
1/2 to 1 cup (to taste) of raw honey or raw agave nectar

Makes 4 - 6 servings

I love this drink! This drink is smooth, velvety, packed with vitamins and nutrients and it's sweet! This smoothie can give you extra energy and stave off cravings in between meals. It is a great drink in the morning or after dinner.

For this recipe you will need a blender as well as the above ingredients. If you would rather use ice and fresh fruit instead of frozen fruit, that is fine. I prefer not to have the extra water content of the ice. The fruit and soy or rice milk adds enough liquid and the frozen fruit adds flavor and the desired consistency. Squeeze or spoon your honey or agave into the blender. I like to put the sweetener on the bottom of the blender first, because it is close to the blade and the blade will evenly distribute it through the rest of the ingredients for an even taste.

Add all of the ingredients into the blender. You may have to stir it once or twice to prevent the fruit from clumping. Blend until smooth and creamy. If it's too thick for you, you can always add a little more soy or rice milk. When finished, pour into glasses - garnish with a lime wedge, mint leaves, or a strawberry.


Yours in a sea of green,


DuEwa Frazier