YOUR DIETITIAN: Now is the best time for the sweetest kale

Did you know that cold night temperatures and frost concentrate the sugars in kale — making kale leaves sweeter and more tender? Although kale can be purchased year-round due to indoor cold frame farming, nothing beats the flavor of kale grown outdoors. According to Yankee magazine, "nothing tastes as good as field-grown kale in late fall, when a frost has concentrated its sweetness and draws out its most vibrant flavors." So even if you've tried kale before; try eating fall's sweeter tasting kale. Here's what to look for when buying kale to get the best tasting, most tender kale. Selecting the best tasting kale Look for kale that has leaves which are firm, crisp and dark green. Do not buy kale if the leaves are limp, bruised or yellowing. Pick out kale with thinner stems and smaller leaves. These are more tender and sweeter than kale with larger leaves. When it comes to produce, younger and smaller is better — and richer in nutrients. Eating kale can boost your health in so many ways. Here are a few of the health benefits from frequently eating kale. Slows cognitive decline Dark leafy greens, such as kale, and berries are two foods that research has found to be especially neuroprotective. The MIND diet, a way-of-eating shown to reduce the risk of Alzheimer's disease and memory loss, recommends eating dark, leafy greens, such as kale, at least five times per week. Reduces risk of cancer Kale is a cruciferous vegetable, just like broccoli, Brussels sprouts and cauliflower. Thus, it contains nutrients shown to reduce the risk of many types of cancers. Helps preserve vision Kale is the richest source of lutein and zeaxanthin—two nutrients vital for vision. Getting plenty of these nutrients has been found to reduce the progression of age-related macular degeneration, the leading cause of blindness in seniors. Kale is also rich in beta-carotene, a nutrient the body converts into vitamin A. Together with lutein and zeaxanthin, these antioxidants reduce the risk of cataracts. They work by combining with free radicals produced by the sun's harmful UV rays. Improves blood clotting Dark leafy greens such as kale (and spinach) are exceptionally rich in vitamin K-1. One cup of raw kale delivers 70-percent of the recommended intake for vitamin K-1. Vitamin K is critical for blood clotting. Thus, it is very important for stopping the bleeding when we get cut (or have a bloody nose). Note: People who are on blood thinners should limit (or avoid) foods high in vitamin K-1 such as kale and spinach. Ways to prepare Kale is delicious in salads. A kale salad is ideal for holiday gatherings. Unlike other leafy greens, kale holds its shape and texture for one to two days after being tossed with vinaigrette. It is also especially good in soups — adding a pretty green color (and more nutrients). Try making one of my husband's favorite soups: a lentil barley soup with carrots and kale. It's a hearty, quick and easy soup to make. (See recipe.) For a crunchy snack, try making kale chips. Oven-roasted kale chips make a low-calorie flavorful snack. Or, add kale to your smoothie. Fat needed for nutrient absorption Fat is needed for the absorption of kale's many nutrients (such as lutein, zeaxanthin, beta carotene and vitamin K). So, use full-fat (or reduced fat) salad dressings instead of fat-free dressings when eating kale in salads. My favorite kale salad is kale topped with dried cranberries, a bit of feta cheese, pecans and an easy vinaigrette of one tablespoon extra virgin olive oil and one and one-half teaspoons balsamic vinegar. The saltiness of the feta and sweetness of the dried cranberries pair exceptionally well with kale. When kale is added to soup, try serving it the Mediterranean diet way — with a drizzle of extra-virgin olive oil atop the soup just before eating. Besides increasing the absorption of the nutrients in kale, it also increases the absorption of nutrients in other vegetables in soup—such as carrots and tomatoes. No wonder the Mediterranean diet is the healthiest way of eating. Overcooking destroys nutrients Boiling (or even microwaving) kale destroys its cancer-fighting nutrients. Thus, the best way to preserve these nutrients is to enjoy kale raw in salads. Or, briefly (for just one minute) stir fry kale in extra olive oil with a bit of garlic. When using kale in soup, be sure to add it after the soup is done cooking. Simply add thinly sliced kale to the hot soup — either in the kettle or in each person's bowl. Stir to combine. The hot soup will slightly wilt the kale. This preserves kales' gorgeous green color and most importantly, preserves its nutrients. So, this fall, when fresh kale is the most tender and sweet, try adding it to your green salad or in any vegetable or lentil soup. You'll be glad you did. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Simple lentil stew (or soup) with barley 2 teaspoons extra virgin olive oil or canola oil¾ cup chopped Vidalia or sweet onion(May substitute 2 teaspoons onion powder)1 teaspoon minced garlic1½ teaspoons thyme leaves½ cup peeled and diced carrots(May use mini carrots, diced or sliced frozen carrots)1 cup lentils, picked through and rinsed1 (32 ounce) carton reduced sodium chicken broth½ large bay leaf (or one small bay leaf)About 1/8 teaspoon black pepper1 can (14.5 ounce) diced tomatoes2 packed cups washed, massaged with a drizzle of olive oil and finely chopped kale½ cup Quaker Oats quick pearl barley In a large saucepan or Dutch oven kettle, heat oil. If using onion, sauté onion until golden, stirring frequently. Add garlic and thyme leaves. Cook for 30 seconds. Add carrots, lentils, broth, bay leaf and pepper. (Do not add the tomatoes yet, as the acid in the tomatoes will toughen the lentils.) Bring to a boil. Cover and reduce heat to low. Simmer for 45 minutes. Add tomatoes and barley. Bring to another boil. Reduce heat. Cover and simmer for 10 to 12 minutes. Turn off the stove. Add the finely chopped kale. Allow to set, covered, to finish cooking barley and gently wilt/warm the kale. Serve hot. (This is so hearty, it really is a stew. To make it into a soup, just add additional broth.) Nutrition notes:-Fat increases the absorption of the nutrients in the kale, carrots and tomatoes. If desired, top each bowl of soup with a drizzle of extra virgin olive oil or eat with a full fat cheese and whole grain crackers.-Barley is high in soluble fiber. Soluble fiber feeds the beneficial bacteria in our GI tract (which strengthens our immune system) and lowers LDL cholesterol (which reduces the risk of heart disease.Makes: 5 servingsNote: This freezes very well. Partition into individual portions in freezer baggies before freezing. SOURCE: January 26, 2018 Tufts University Health and Nutrition Newsletter with modifications by Phyllis Molnar Fall kale salad with apples and toasted almonds Vinaigrette:½ cup extra-virgin olive oil (8 tablespoons)¼ cup red wine vinegar (4 tablespoons)2 Tablespoons minced shallots¼ cup orange juice (4 tablespoons)Salt and pepper, to tasteSalad:2 large bunches kale, washed and center ribs removed, roughly choppedToppings:1 apple, cored and thinly sliced or diced½ cup dried cherries (8 tablespoons)½ cup toasted* sliced almonds (8 tablespoons)¼ cup feta cheese, crumbled (4 tablespoons) *To toast almondsPlace sliced almonds into a non-stick skillet coated with a bit of oil. Heat over medium-low heat, stirring frequently. Cook just until almonds start to turn slightly brown. In a medium bowl, whisk together the vinaigrette ingredients. Season with salt and pepper to taste. In a large salad bowl, place chopped kale. Add salad dressing and toss to coat. Massage dressing into kale with your fingers for about 30 seconds. Top with apple, cherries, almonds and feta cheese. Variation: A faster, easier vinaigrette: use 1 tablespoon extra-virgin olive oil and 1 ½ teaspoons balsamic vinegar atop each person's bowl of very thinly shredded or chopped kale. Toss to combine, then add the toppings. It's great for just one or two people. Notes: Salad and vinaigrette may be cut by fourths to serve one or two people.-If you don't have a shallot for the vinaigrette, a few dashes of onion powder or a bit of minced sweet onion also work.-Extra vinaigrette may be refrigerated for later use.-Or, refrigerate extra servings of kale tossed with the vinaigrette for up to 3 days. (Add the toppings of apple, dried cherries, almonds and feta just before eating.)Makes: 4 large salads SOURCE: www.delish.com