Why should I eat Kale? And what is it, anyway?

Top 10 Health Benefits of Eating Kale

By Alison Lewis

Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and the prevention of blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A.Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

 

So now you know why it's good to eat Kale, but you don't know how to cook it.

 

Well, here's a real easy way to fix Kale.  Trust me, you'll like it.

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                                               Kale with sausage and beans. 
2 tablespoons Joe and Son's Olive Press EVOO...I like using Arbequina

1/2 large green bell pepper...diced
1 large yellow onion          ...diced
2-4 cloves garlic            ..  minced
1 bag Kale...I buy Glory Kale and it can be found at your local grocery store in the produce section
2 small cans beef broth + 1 can of water for each can
Turkey Kilbasa, if desired
1-2 cans Northern beans...with juice
 

1. Heat oil in a large soup pot over medium heat. Add bell pepper,onion and garlic. Cook until
translucent.
2. Add broth, water and Kale. Bring to a boil and reduce to simmer. Cook for 40 minutes.
3. Add beans and sausage and cook for another 10 minutes. Season to taste with salt and pepper. 

 

Serves 4-6
 

Tasting EVOO's and Balsamic Vinegars

We have over 50 different Evoo's and Balsamic Vinegars in stock at Joe and Son's Olive Press.  Many are infused flavors which you never knew existed.  So, how do you decide which "taste" you like?  By tasting them, of course.

But you may be wondering just how to do this.  Our store encourages you to taste before you buy.

If you have ever been to a wine tasting or any sort of a wine education class, an olive oil tasting is very similar. You receive tastings of olive oil with a description of what you are drinking, where it is from and what you should be tasting. You smell it first and then drink it the first taste. After waiting a moment, you finish the taste with a second drink. The first taste coats the mouth, while the second taste is the “true” taste.

Our EVOO's  are called varietals. A varietal olive oil is like produce in season: different varietals are fresh at various times of the year. Right now, the freshest oils are coming in from Spain, California and other locations in the Northern Hemisphere. So just like any fresh product, it has a shelf life of 1 year. We recommend storing our olive oils in a dark bottle for the longest shelf life.

The type of olive oil you get at the grocery store is not a varietal, it is a blend. We would compare it to drinking an excellent  wine versus drinking a blended table wine.

Our Olive Oils are the freshest olive oils on the market, and you can definitely taste the difference.

Joe and Son’s Olive Press also carries Infused Balsamic Vinegars. The thought of taking a shot of vinegar may be intimidating, but it goes down like a taste of wine. It is smooth with much flavor. Unlike the oils, a bottle of vinegar can last forever.

We encourage you to taste the EVOO’s and the Balsamic Vinegars either individually or as suggested pairings. You may either sip directly from a tasting cup, or dip a piece of bread in the oil or vinegar to savor the taste.  The choice is yours.

Shopping at Joe and Son’s Olive Press is a tasty experience.  We look forward to having you come in, meet the staff and learning wonderful new ways of cooking healthy and delicious meals for family and friends.

Our Olive Oils

Extra Virginity author, Tom Mueller, has listed Joe and Son's Olive Press as a wonderful place to buy good, fresh and authentic extra virgin olive oil.

 

 

Great olive oils of the world

 

Tom Mueller says:

"This list is work in progress, and will grow and evolve a great deal over the coming months and years, so check in again soon for updates.  What follows is my personal first cut at places to get great olive oil in America, and brands from various parts of the world to watch for.  For now my focus is on the US market, though this will also evolve with time."

Florida
	Aventura	Sur la Table (5 additional locations)
	Boca Raton	Williams-Sonoma (21 additional locations)
	Cocoa Village	From Olives and Grapes
	Fort Meyers	Fort Meyers Olive Oil Co.
	Ft. Lauderdale	Jean Pierre Cooking School
	Jacksonville	Olive Oil Store
	Lakewood Ranch	Katy Rose Olive Oil
	Naples	Naples Olive Oil/Health Wize
	Punta Gorda	Bella Balsamic
	St. Petersburg	Kalamazoo
	Tampa	Joe and Sons
	Venice	Venice Olive Oil Co.
	West Palm Beach	Oil & Vinegar
	Winter Park	The Ancient Olive

 

Strawberry Spinach Salad With Walnuts

   Three Superfoods:  walnuts, strawberries and spinach, team up to create a fresh-from-the-garden flavor when  you want to welcome Spring with a nutritious lunch or side salad.

                                                 

                                             Strawberry Spinach Salad

• 1 tablespoon poppy seeds (May be omitted, if desired)
• 2 tablespoons white sugar
• 1/2 cup Joe and Son’s Olive Press Roasted Walnut EVOO
• 1/4 cup Joe and Son’s Olive Press Strawberry Balsamic Vinegar
• 1/4 teaspoon paprika
• 1/4 teaspoon Worcestershire sauce
• 1/4 large red onion, thinly sliced
• 10 ounces fresh spinach - rinsed, dried and torn into bite-size pieces
• 1 quart strawberries - cleaned, hulled and sliced
• 1/2 cup chopped walnuts

          Makes 6-8 generous portions

Directions

1. In a medium bowl, whisk together the poppy seeds, sugar, olive oil, vinegar, paprika and Worcestershire sauce. Cover, and chill for one hour.
2. In a large bowl, combine the spinach, strawberries, sliced onion and walnuts. Pour the dressing over salad, and toss. Refrigerate 10 to 15 minutes before serving.

Spinach.......makes a different kind of pesto

                                                                 

This is a wonderful way to sneak a vegetable into a pasta dish. Even spinach haters will love it!

Spinach-Walnut Pesto

Ingredients

• 1/4 cup walnuts, toasted
• 3 cups fresh spinach leaves
• 1 cup fresh basil leaves
• 1 clove garlic, peeled and chopped ( I use 2-3 cloves 'cause I love garlic!)
• 1/2 cup Joe and Son’s EVOO, moderate intensity
• Salt 
• Freshly ground black pepper
• 3 tablespoons grated Parmigiano Reggiano cheese

Yields: About a cup

Preparation

 Place walnuts, spinach, basil, and garlic in a blender or food processor.  Process until the ingredients are combined.

 Drizzle in the EVOO slowly until it is absorbed and the mixture makes a smooth paste.

Add salt and pepper to taste.

Serve over Penne Pasta, Farfalle or Ziti.  Sprinkle with grated cheese. 

Ham for Easter?

Not sure what to fix for Easter? We have a suggestion for you. How about a balsamic glaze for your ham?


BALSAMIC GLAZED HAM
1 bone-in skinless ...smoked ham, shank or butt end portion, 6-8 lbs.
1 cup Joe and Son's Artisanal Honey Vinegar
                                 OR
1 cup Joe and Son's Aged Cinnamon-Pear Balsamic Vinegar
2 tablespoons Dijon or grainy mustard

Preheat the oven to 325.

Line a large roasting pan with foil. With a sharp knife, score the fat all over the ham in a diamond pattern. Place the ham, cut side down, in the roasting pan and cover tightly with foil. Bake for 1 hour.

Meanwhile, reduce the balsamic to 1/2 cup, by gently simmering it in a medium sauce pan set over low heat. This process should be done slowly, taking approximately 25-30 minutes to complete. When the balsamic condimento has become thick and syrupy and is reduced by half, remove from heat and whisk in the Dijon mustard.

After baking for an hour, remove the ham from the oven and increase the oven temperature to 350. Using a pastry brush, liberally apply the balsamic glaze all over the ham, paying special attention to working it in to the scored portions. Cover just the shank end with a small piece of foil to prevent it from burning. Return the uncovered ham to the oven and roast for approximately 35 minutes, or until the glaze has caramelized and the ham is golden brown.

375 ml bottles of the Artisanal Honey or Cinnamon Pear are 30% off through Saturday at Joe and Sons Olive Press.