Adding an apple to any of your juice combinations is a win-win. Apples add a subtle, yet joyfully sweetness to any juice combo. Apples yield an amazing array of health benefits from deep inside their unassuming, yet lovely and vibrant skin.

Fresh juice or blend your apples to get the most in nutritional benefits. Or alternatively, just eat an apple whole.

Nutritional benefits of apples

Antioxidant Power: the apples primary claim to fame is its excellent antioxidant function. This superpower provides solid support for our cardiovascular systems, blood sugar levels, and respiratory system.

Cardiovascular Power: apples provide pectin as water-soluble fiber and a mix of nutrients called polyphenols. By consuming an apple a day, you’ll help to reduce your total cholesterol and LDL-cholesterol. Overall, that will help to reduce blood fats, a fantastic move your heart will appreciate!

Blood Sugar Power: Apples contain nutrients that help regular blood sugar. Not only does eating an apple prevent spikes in blood sugar, but it’s also shown to lessen the absorption of glucose from the digestive tract. Apple nutrients also stimulate the pancreas’s insulin secretion while increasing the uptake of glucose from the blood.  All of these mechanisms keeps blood sugar regulated.

Lung Power: In short, apples are good food for your lungs. Apples help prevent many types of cancers (such as colon and breast), but stands out in regards to lung cancer. Research shows that apples are specifically focused on preventing lung disease, but scientists are unsure why.

Associated with apples is a supreme antioxidant and anti-inflammatory power. Turns out it has a direct impact on asthma sufferers, whereby reducing the risk of an attack and/or preventing one.

All about apples

Apples belong to the Rose family. Joining apples in this auspicious family are apricots, cherries, plums, pears, peaches, raspberries, and almonds. Apples are part of a distinguished line of nutritionally dense and beautiful plants and foods.

The apple tree, originated in Eastern Europe and Southwest Asia, has spread to temperate regions throughout the world.  There are over 7,000 varieties of apples today.

Apples have a strong mythology. They are often considered to be the fruit that Adam and Eve ate. The Norse believed that a magic apple could keep people young forever. The golden apples of Greek myth played a pivotal role in tales of love, sex, bribery, and temptation (isn’t the “forbidden fruit” depicted as an apple?)

In American folklore, John Appleseed was said to have walked 100,000 square miles planting apple trees, all in an effort to provide food and sustenance for future settlers.

Click here for an interesting timeline on the Apple from Purdue University.

Selection and storage of apples

Choose organic fruits that are firm with rich colors. Choose a yellow/green apple with a slight blush. Choose the variety based on whatever flavor you like: sweet or tart.

Red and Golden Delicious are the sweetest of apples, while Braeburn and Fuji are slightly tart. Pippin and Granny Smith are the most tart.

Apples store extremely well at cold temperatures (35-40F/2-4C) for up to 3-4 months. Cold storage can be assisted by placing a damp muslin or cheesecloth in the crisper bin of your fridge.

Apples retain most of their nutrient density even after long storage times.

Take stock of your apple storage over time as an apple that has been bruised or damaged will indeed place other apples at risk.  Any bad apples should be removed immediately.

Autumn’s chill brings with it the bounty of harvest.  As the season turns, warm treats from the kitchen fill the bill for heart healthy and nourishing fare. Root vegetables such as carrots and the luscious fullness of apples bring us back to Earth after the light and hot summer months. Combine fall’s goodness with the summer flavor of pineapple in this unique twist on autumn fare.

Festive Harvest Muffins

• 3 cups spelt, quinoa, or whole grain flour (of a combination thereof)
• 1 Tbs baking soda
• 3 ½ cups carrot pulp - Click here for more pulp ideas.
• 1 cup pineapple pulp
• 1 cup honey or agave nectar
• 2 Tbs cinnamon
• 1 tsp nutmeg
• 6 egg whites
• 1 Tbs vanilla
• 1 cup applesauce* or canola oil
• 1 ½ cups crushed walnuts

*A note on applesauce: Using applesauce as a substitute for oil is a heart healthy way to cut calories, increase nutrient density, and make baked treats better for the body.  Substitution is equal: 1 cup applesauce for 1 cup oil.  Consider making your own applesauce or choose low-sugar applesauce to keep the calories and sweetness in check.

Directions: Preheat the oven to 350^o F. Grease muffin pan.  Mix the pulp well with flour. Add egg whites, vanilla, honey, and applesauce or oil and blend into the pulp mixture. Mix in nuts. Fill muffin pans. Bake for 45 minutes or until golden brown.

Carrots – The Nutritional Low Down

Carrots are a root vegetable filled with the uber-antioxidant beta-carotene. Carrots offer not only the power of beta-carotene, but a whole host of additional antioxidants, including those that boast cardiovascular and anti-cancer benefits.

Antioxidants are the name of the game with carrot consumption. Carrots bring the fight against free radicals up close and personal, but with a power-packed arsenal.

Carrots do contain the more staid antioxidants like Vitamin A and Vitamin C, but they also bring phytonutrients like the aforementioned beta-carotene.  Additionally, their phytonutrient power includes alpha-carotene and lutein; hdroxycinnamic acids including caffeic, coumari, and ferulic; and anthocyanindins such as cyanidins and malvidins.

And the cool part is that Carrots come in the autumn colors of red, purple, orange, and yellow.  Celebrate your harvest by munching on any variety and know that their antioxidant power is yours.

Cardiovascular Health is the product of this high voltage anti-oxidant power of carrots. Carrots help our arteries stay healthy and whole so they can carry on with the movement of highly oxygenated blood.

Research shows that vegetables with a deep shade of orange/yellow are the most protective against cardiovascular disease. Within that color group, carrots were found to be the single most risk-reducing food.

Vision Health is another claim to fame of the carrot. Research shows that, especially for women, consuming carrots at least twice a week reduces the risk of glaucoma.

Fighting Colon Cancer is another added benefit of consuming carrots. While research in this area continues, the consumption of carrot juice has shown a decreased risk in colon cancer by participants consuming 1.5 cups of fresh carrot juice daily.

Selection and Storage

Choose carrot roots that are firm, smooth, bright and deep in color. They should also be fairly straight in shape.  If they’re forked, cracked, limp, or rubbery, you’ll want to give them a pass. If there are stems attached then look for ones that are bright green and feathery.

Carrots keep for a very long time if properly stored. Keep carrots in the coolest part of the refrigerator, preferably in a plastic bag or wrapped in a paper towel.  Consume carrots within two weeks.

Salsa is an everyday vegetable favorite.  It’s low in calorie, high in fiber and nutrients, and easy on the G.I. tract with no preservatives or complexities to bog you down.

Healthly Ingredients

Lycopene:

Basic salsa is rich in lycopene as its primary ingredient is tomatoes. Lycopenes are carotenoids that are good for the heart.  They may also have a direct role in preventing cancer, particularly prostate cancer.  Lycopenes are found in both raw and cooked tomatoes, though cooked or heated tomatoes make the nutrient easier to absorb.

Chili Peppers:

Whether you like them mild, medium, or super hot, adding some chili peppers to your salsa brings a world of health goodness.

Chili peppers contain capsaicin, which is known to be anti-cancer, anti-ulcer, and anti-bacterial.  Peppers are also known to stimulate the blood flow to the stomach lining and increase mucous content, aiding in the digestive process.

The main benefit of chilies are its anti-inflammatory properties. Chili peppers can be beneficial for those with rheumatoid arthritis. Moderation is always key with chili peppers, as it’s best to have just enough of a good thing!

Low in Calories

Salsa is great for those watching their calories.  Throw some atop your salad, burger or omelets to liven up the flavor and keep the calorie count low.

You can also substitute salsa for ketchup and therefor avoid the extra sugar. Salsa has no added sugar, keeping it fresh, light, and delightful.

Also, the active ingredient in peppers, capsaicin, has also been shown to decrease appetite and increase calorie burn.  Salsa is a simply superb addition for dieters.

Vitamin and Mineral Powerhouse:

Salsa has loads of vitamin A, vitamin B6, and vitamin C.  It also brings iron, magnesium, and potassium to the table.  The last two are vital to maintain a healthy blood pressure.

Salsa is by far one of the healthiest condiments around. Make yours fresh with juicing pulp and get the benefits of concentrated fiber and nutrients all in one shot!

Simple Salsa

• 2 cups tomato pulp
• ¼ cup onion pulp
• 1 tsp cilantro, chopped (or pulp)
• 1-2 jalapeño or other chili pepper, chopped (or pulp)

Mix well.  Serve with baked tortilla chips, sliced veggies, or over any dish as a sauce or condiment.

Celery is an unassuming vegetable that has become a household staple.  The addition of celery to salads, soups, and juices provides a subtle yet distinctive flavor that’s always welcome in my book.

Nutritional Benefits of Celery

As a diuretic, celery’s main benefit is its immense water content.  Celery has so much water, it’s actually a negative calorie food – i.e., you actually burn calories while you eat. In addition to water, celery’s potassium content helps assist in body fluid regulation and stimulates urine production.  Celery assists in ridding the body of excess fluid and toxins.

Celery’s blood pressure reducing properties has long been recognized by Chinese medicine.  But western medical research has discovered a compound call phthalides, which assists the muscles around the arteries to relax and allow dilation of those vessels. With less constriction, blood can flow easier and at a lower pressure. Phthalides also reduces stress hormones, one of the major culprits contributing to high blood pressure.

A possible cancer preventative, celery contains coumarins which combats free radicals. In this fight, celery helps to lessen the damage inflicted upon cells, decreasing mutations and the potential for cells to become cancerous.

Additionally, coumarins increases the activity of certain immune-defending white blood cells, and more specifically against cancer cells.  Another compound in celery, acetylenics, is believed to stop the growth of tumor cells.

Celery provides 44% of the recommended daily value of Vitamin K.  Vitamin K assists in blood clotting, the preservation of bone density, the prevention of calcification of the cardiovascular system, and proper brain/nervous function.  Vitamin K is also an antioxidant and an anti-inflammatory.

History of Celery

Today’s celery was cultivated from wild celery.  Wild celery is thought have originated in the Mediterranean and eastward to the Himalayas.  Wild celery has less stalk and more leaves.

Celery was first used as a medicine and then as a food. The original mention of celery (leaves) as medicine appears in the Odyssey, epic by the Greek poet Homer.

A few more celery facts:

• Celery is in the same vegetable family as carrots, fennel, parsley, and dill
• Celery is a biennial which means that it has a two year life (growing) span
• The roots and seeds of celery can also be used for cooking and for medicine
• Ancient Greeks used celery leaves as laurels for renowned athletes
• Ancient Romans used celery as a seasoning
• Eating raw celery become popular in 18^th century Europe
• Celery came to the United States in the early 19^th century

Selection and Storage of Celery

Choose celery that is crisp and snaps when pulled apart. The stalks should be tight and compact and not splayed.  The leaves should be a pale to bright green in color.  Avoid celery that has yellow or brown coloration in the leaves.

Store celery in a sealed container, plastic bag, or damp cloth in the refrigerator.  Avoid freezing as celery will wilt in frigid temperatures.

Juicing with Celery

Celery is a fantastic addition to many juicing recipes.  Try these combinations:

• Celery, beet, and carrot
• Celery, cucumber, green apple, parsley, kale, and ginger
• Celery, cucumber, and carrot

Banana Date Smoothie

• ¼ cup soaked almonds  (soaked overnight)
• 1 frozen banana
• 4 dates (soaked)

Soak ¼ cup of raw almonds in water overnight.  Skin the almonds by simply popping them out of their skins.  Split the dates, remove the pits, and soak for at least an hour.  Peel the frozen banana.  Throw out the water (or use it on your compost or garden).

Cover almonds with filtered/purified water in a blender and blend until smooth.  Looking for some of our top-selling blenders at decent prices? Check out the link! Now, continue: add banana and dates and blend.

Click here for the nutritional benefits and other recipes for bananas.

Click here for the health benefits of almonds and almond milk.

Digestive Benefits of Date

The versatile date

The date is an action-packed fruit when it comes to nutrition, and it’s a beneficial addition to any diet. Dates are considered the royalty of sweets for their ability to balance the body’s energy and blood sugar levels.  They are high in fiber and enhance the functioning of the entire digestive system.  Basic digestive benefits of the date include:

• A Natural Laxative: if you’re suffering from constipation, then dates are sweetest way to bust a smooth move.  Soak the dates for 12 hours in water, then consume the soaked dates first thing in the morning. The dietary fiber of dates adds plenty of other health benefits alone.
• Intestinal Disorders: that discomfort can be alleviated through continuous intake of dates over time. The content of ‘nicotinic’ in dates helps keep in check pathological organisms in the digestive tract and promote the rise of friendly bacteria.
• Prevents Diarrhea: the potassium levels in dates helps maintain the water balance in the digestive tract.

Other Nutritional Benefits of Date

• Tannins: dates contain tannins. Tannins have anti-infective, anti-inflammatory and anti-hemorrhagic properties.
• Vitamin A: dates have Vitamin A, which is an antioxidant and essential for vision. They say eating a date a day will help with overall vision and help prevent macular degeneration.
• Antioxidants: they also have some antioxidant flavonoids – lutein, and zeaxanthin, and beta-carotene – which protect the body from oxygen free radicals. Dates protect against cancers that attack the colon, prostate, breast, endometrials, lungs, and pancreas.
• Minerals: dates are rich in calcium (good for the bones and teeth), manganese (vital for energy production), copper (for red blood cell production), and magnesium (for bone growth).
• Iron: dates are a fantastic source of iron, contributing about 11% of the recommended daily value.  Like copper, iron is an essential ingredient for the production of red blood cells.
• Vitamin B: dates are rich in the B-complex group of vitamins.  The dates B-vitamin wealth helps the body metabolize carbohydrates, proteins, and fats.

Selection and Storage of Date

Choose dates are that are organic and well-processed and packed.  The sticky surface of dates can pick up a lot of impurities, so care should be taken in the selection.  Wash the dates thoroughly before consuming or using in recipes.  Store dates in an air-tight container in a cool, dry place.

Health Benefits of Turmeric

Turmeric is primarily known for its anti-inflammatory properties. Turmeric is so good a combating inflammation, it’s been suggested as a replacement to pharmaceuticals, without the side effects.  Turmeric’s active ingredient is curcumin, which is what gives turmeric its notable color.

But Turmeric is a giant when it comes to health:

• An antiseptic and antibacterial agent you can use to disinfect cuts and burns.
• Naturally detoxifies the liver.  Regular use combined with a liver cleanse will keep this vital organ at peak condition
• A treatment for inflammatory diseases such as arthritis.  Turmeric has been shown to reduce swelling, stiffness, and enabled arthritic suffers to move and walk longer.
• Can be used regularly after athletic endeavors to keep the muscles supple and the joints lubricated.
• Used as a treatment for depression by Chinese medicine.
• Has a deep research history in the treatment of cancer from either stopping tumor formation or destroy cancer cells. The research includes data on breast, prostate, pancreatic, and childhood leukemia.
• Is thought to protect against the advent and/or progression of Alzheimer’s disease by removing the plaque build-up from the brain.
• May reduce the risk of heart disease.
• Used in Chinese and Indian medicine to also treat jaundice, chest pain, bruises, toothache, hemorrhage, bloody urine, flatulence, and menstrual issues.

Turmeric can be taken in raw, powder, pill, or tincture form.  It’s typically used either raw or as a powder when cooking.  As a general supplement, you can take turmeric as a pill or tincture.

Contraindications: If you have gallstones or a bile obstructions or are pregnant, please consult your health practitioner before using turmeric.

Nutritional Breakdown of Turmeric

A 2 teaspoon serving of turmeric contains only 16 calories, and:

• 18% of the daily value of manganese. Here’s some great recipes for getting your daily dose of manganese!
• 10.4% of the daily value of iron
• 4% of the daily value of Vitamin B6
• 3.3% of the daily value of potassium

Sun Milk

• ¼ cup turmeric powder
• ½ cup purified water
• 1 cup of almond milk (need to learn how to make almond milk?)
• 1 tsp almond oil
• Honey or agave nectar to taste.

In a small saucepan, mix the turmeric and water until it boils.  Reduce heat, stirring constantly, until a paste forms.  The paste is good for up to 40 days stored in an air tight container that’s placed in the refrigerator.

After making the paste, blend together 1 cup of almond or other nut milk with 1 tsp of almond oil, ¼ teaspoon of turmeric paste.  Add honey or agave nectar to taste.

Raw option: add turmeric to nut milk or raw milk and serve cold.

A Little History

Turmeric has a long history in its native Indonesia and India where it has been used for over 5,000 years.  While used as a textile dye and in cooking, turmeric is hailed as primary member of ancient pharmacopeias and used in both Indian (Ayurvedia) and Chinese medicines.

Introduced to Europe as early as the 13^th century, Turmeric was largely ignored by the West until recent research about its amazing medicinal properties gained public awareness. Turmeric has been called ‘Indian saffron’ due to its deep yellow-orange color.

Selection and Storage

Because Turmeric is an Eastern spice, check local ethnic markets to see what varieties of turmeric are available.  They may have the raw rhizome or a wider selection of turmeric. The color of turmeric differs per variety, so it’s not an indicator of freshness.

For the full benefits of turmeric, choose raw or powdered turmeric rather than a curry powder mix.  There is typically little turmeric in curry mixes.

Store the turmeric powder in a tightly sealed container in a cool, dark, and dry place.  Fresh turmeric should be stored in the refrigerator.

Flushing the liver seasonally is great for overall health.  The liver is one of the hardest working organs in our body.  It helps maintain and support bodily functions.  It handles all sorts of toxins assisting our body’s natural cleansing mechanism.  And if something else stops functioning, the liver is known to step to the fore and fill in.

The Liver Flush Smoothie

• ¼ tsp whole cloves
• 3-5 sprigs of parsley
• 2 oranges or tangerines, peeled
• ½ lemon, peeled
• ¼ cup filtered water
• 1 pinch of cayenne pepper
• 1 clove of garlic, peeled.
• ½ grapefruit, peeled
• 1-2 inches of fresh ginger, peeled
• 2 Tbs. extra virgin olive oil

Start with the water and then add ingredients one at a time to optimize the blend.  Add the oil last.  If the smoothie is too thick, add more water.  Drink first thing in the morning.  If you are sensitive to oranges, use 2 grapefruits.  Do the liver flush for three days once a season.  For optimum results, surround your liver flush days with an all vegetarian and whole grain (such as quinoa) diet to facilitate cleansing.  One of the most important ingredients in the liver flush is the parsley:

The Power of Parsley

Parsley is a well-loved herb.  Native to the Mediterranean, parsley has been well cultivated throughout the world.  Parsley is easy to grow and once established in your garden will return year after year.

Parsley is more than a pretty garnish.  Parsley has a huge presence among other herbs in term of nutrition and health. Parsley adds positive nutritional impact when used in small amounts. Parsley is a blood builder and a kidney cleanser.  Parsley eliminates toxins from the body, and therefore it’s the perfect addition to a liver cleanse.

More Reasons to Love Parsley:

Cancer Fighter: parsley has an organic compound called ‘myristicin’ that inhibits tumor formation and helps fight against oxidized molecules (i.e. it’s an antioxidant).  Myristicin can also neutralize carcinogens found in cigarette smoke.  Myristicin’s tumor fighting front is typically the lungs.

Antioxidant Power: parsley contains luteolin whose job it is to search out and destroy free radicals. Luteolin also helps the body metabolize carbohydrates. Parsley contains a nice quantity of Vitamin C and Vitamin A, both of which provide antioxidant support.

Anti-Inflammatory Action: the aforementioned luteolin and Vitamin C also helps to reduce inflammation. When regularly consumed, these two nutrients combat osteoarthritis and rheumatoid arthritis.

Immune Booster: Vitamin C and Vitamin A are immune boosters.  Vitamin C accelerates the body’s ability to repair itself.  Vitamin A fortifies mucous membranes, the lining of the eyes, and the respiratory tract.  Vitamin A also directly feeds our white blood cells, our frontline fighters against infection.

Heart Health: parsley has folate (vitamin B9) which converts the amino acid and homocysteine into harmless molecules. When homocysteine levels are too high, the blood vessels of the body become threatened.  Ward off heart disease with the regular inclusion of parsley in your diet.

Bone Building: Just a two tablespoons serving of parsley provides over 153% of the daily recommended value of Vitamin K.  Vitamin K helps to synthesis osteocalcin which builds our bones.  Vitamin K also prohibits the build-up of calcium deposits assisting us in the fight against atherosclerosis, stroke, and heart disease.  Finally, vitamin K assists in the creation of a healthy nervous system by providing support for the maintenance of the myelin sheath that covers our nerves.

Add parsley to any juice or smoothie recipe to enhance the nutrition.  Eat parsley daily as part of your healthcare regime.  Your body will thank you.

What do you use parsley for? Add a comment, become a friend!

Cucumbers are related to the watermelon, pumpkin, zucchini, and other types of squash.  There are a number of varieties of cucumbers providing a lot of flavorful juicing options.  From slicing to lemon to pickling cukes, the cucumber is a versatile veggie.

Cucumbers are exceptionally full of water and low in calories.  A one cup serving has only 13 calories and provides needed hydration.  Cucumbers are a great addition to a cleanse or weight-loss practice.

Beauty is Skin Deep

The flesh of the cucumber contains ascorbic acid a.k.a Vitamin C and caffeic acid, both which soothe skin irritation and reduces swelling. So when you’ve seen or experienced a cucumber slice on your eyes, the point is to reduce swelling (bags) under the eyes.

The cucumber also contains silica which promotes healthy connective tissue such as muscles, ligaments, tendons, and cartilage.  Silica combined with the high water content provides hydration for healthy, glowing skin.

You can also apply cucumber juice to sunburns.  The healthful properties will assist in reducing inflammation.  Therefore the phrase, “cool as a cucumber” indeed holds true.

(more…)

The Citrus Sharp

• 1 pink or red grapefruit (peeled)
• 1 orange (peeled)

Put both in your juicer and enjoy. This is a fantastic morning wake-up and will give you more energy than any cup of coffee.

Grapefruit is a Vitamin C storehouse with over 74% of the recommended daily value. Mixed here in this recipe with the orange (provides over 100% of the daily value alone), you can start your morning with extra alertness and sharpness of mind.

Why Citrus in the morning?

Vitamin C is a powerhouse for health. Not only does it supports the immune system, but also has anti-inflammatory properties. With Vitamin C, your body takes what it needs and flushes the rest. High doses of Vitamin C have been shown to increase the body’s vitality, disease fighting capabilities, and overall health. The combination of the two has high antioxidant activity.

Grapefruit has a high concentration of lycopene, which has anti-tumor properties. Lycopene is well-known for its ability to fight oxygen-free radicals. Choose grapefruits that are a rich pink or red to get the most in lycopene.

For men, the addition of lycopene in their diet may reduce the risk of prostate cancer.  Fruits and vegetables that are high in lycopene include the pink grapefruit, tomatoes, apricots, watermelon, papaya, and the guava.

Citrus Juice and Prevention of Kidney Stones

If you are prone to kidney stones, then be sure to drink grapefruit, apple, or orange juice daily. The Citrus Sharp gives you two out of three, providing extra protection against calcium oxalate kidneys stones. Drink ½ to 1 liter of these juices daily.

Citrus Juice and Prevention of Lung Cancer

Studies show that drinking three 6 ounce glasses of grapefruit a day is truly the best way to keep the doctor away. Grapefruit juice reduces the activity of an enzyme that activates chemicals found in tobacco smoke that cause cancer.

A Brief History of Citrus

Grapefruits are relatively new to the flora scene, having been discovered in Barbados in the 18^th century. It’s said that the grapefruit is a natural cross between the orange and the pomelo. The pomelo was brought to Barbados from Indonesia in the 17^th century, and the term “grapefruit” refers to how the fruit grows by hanging in clusters just like grapes. In the early 19^th century, the grapefruit came to the United States and became one of Florida’s major crops.

Selection and Storage of the Grapefruit

Grapefruit that has a tough skin and discoloration, scratches or scales matter not to the taste or texture of the inner flesh. Signs of a grapefruit past its prime include an overly soft spot at the stem end or a water-soaked appearance. Ensure that the fruit feels heavy for its size, as the added weight ensures it will be juicy and tasty. Choose grapefruits that are firm, yet springy. You can keep grapefruit at room temperature or in the fridge. But do not refrigerate before the fruit has ripened.

Got any GREAT grapefruit recipes? We want to hear them!

Kale is an all around awesome green food. It removes toxins from the body and has been shown to detoxify at the genetic level, too.  Kale’s high vitamin resource naturally supports the immune system. Kale’s other nutritive properties assists in the prevention of constipation, atherosclerosis, and high blood pressure. If you wish to maintain your weight or are on a weight-loss program, Kale is a beneficial addition to your food program. Kale reduces the risk of five types of cancer, including bladder, breast, colon, ovary, and prostate.

Nutritional breakdown of the evergreen Kale

Kale is a knock your socks off WOW when it comes to being good for the body. Green, lean, and mean, Kale is a good source of copper, calcium, manganese, and potassium. It’s also dense in Vitamin A, C, B6, K, and lutein. Kale is high on nutrition and low on calories, with one cup containing only 33 calories.

Kales biggest claim to fame is its massive amount of Vitamin K, providing over 1,000% of the daily value. Vitamin K is essential for normal blood clotting. It protects your bones from fracture and prevents bone density loss, especially important for post-menopausal women. Kale also prevents calcification of your arteries.

Vitamin A in Kale is over 192% of the daily value. Vitamin A is useful for protecting your eyes and vision. Followed next by over 88% of the daily value is Vitamin C, which is of course one of the best immune boosting vitamins. Kale also sports fiber, manganese, copper, calcium and more on it’s list of body-boosting mineral power-ups. Eating Kale 3-4 times a week raw, juiced, or cooked will power-pack your system with nutrition.

All of these nutrients add up to an antioxidant and anti-inflammatory cocktail that is great for the body.

Choose Organic Kale – Here’s Why

Kale is one of the vegetables most affected by pesticides, so it’s a best practice to choose organic kale when shopping. If organic Kale is unavailable, thoroughly wash the Kale before cooking and eating it. An alternative to buying non-organic Kale is to grow it yourself in your own organic garden. Kale grows easily in the ground, raised beds, or pots, and the plant will thrive in cooler climes.

The Green Machine – A JuicyJosh Original

• 1 head of romaine
• 1 bunch of organic kale
• 1 apple of any variety, quartered
• ginger root (1-2” slice)
• 1 lemon (peeled)

Juice the romaine and kale and then add the apple, ginger, and lemon. Add more ginger or lemon to taste.

Post your comments – what are your favorite Kale recipes, juiced or cooked?