Saturday, April 30, 2016
1012 C Street  •  Floresville, TX 78114  •  Phone: 830-216-4519  •  Fax: 830-393-3219  • 

WCN Site Search


Preview the Paper Preview the Paper

Preview this week's Paper
A limited number of pages are displayed in this preview.
Preview this Week’s Issue ›
Subscribe Today ›

Lost & Found


VideoREWARD!! Trooper a gray & white male cat is missing from County Road 429 Stockdale. He might have been accidently transported off. Missing since 11/13/2015. Call 512-629-2005.
Lost: Border Collie, black and white male, one eye, microchipped, C.R. 319/F.M. 775 area. 210-382-2167.
Found: 2 female dogs, 1 black and white Terrier mix and 1 Lab mix puppy, Floresville. 812-632-8164.
More Lost & Found ads ›

Help Wanted

S S Water Supply Corp., Customer Service/Billing Clerk, full-time position, great benefits, starting at $8/hour (DOE). Apply at 10393 U.S. Hwy. 87, La Vernia. Open until filled.
Caregivers needed immediately for the LaVernia area, competitive wages. If you have a heart for the elderly and want to make a difference call 830-629-0509 for details.  
More Help Wanted ads ›

Featured Videos





Video Vault ›
You’ve been granted free access to this subscribers only article.

South Texas Living


Healthy Living: Kale: a healthy veggie with disease-fighting properties




E-Mail this Story to a Friend
Print this Story
Charles Stuart Platkin, PhD.
January 8, 2014 | 4,532 views | Post a comment

Why: It’s packed with disease-fighting compounds. For instance, kale has twice as much vitamin C as an orange (120 mg per 100g, vs. 59 mg per 100g). Like broccoli and cabbage, kale is a cruciferous vegetable. One cup has more than 200 percent of the Daily Value (DV) for vitamin A, including sought-after lutein and zeaxanthin (for healthy eyes) and beta-carotene (for healthy skin and eyes), 5 percent of the DV for fiber, and 684 percent of DV for vitamin K, which helps bone hold onto the calcium it has.

Health Perks: One of the key benefits is the abundance of antioxidants -- chemicals that slow down the aging process and help prevent heart disease and certain kinds of cancer by blocking the cellular and arterial damage caused by oxidation.

According to researchers from the Department of Human Nutrition at the Agricultural University of Krakow, kale contains a lot of valuable antioxidants, including vitamins C and E, carotenoids, and antioxidant enzymes such as catalase, superoxide dismutase (SOD), and peroxidase that help prevent cancer. Moreover, kale is also rich in glucosinolates, which remove free radicals from the body by stimulating its own natural antioxidant systems. This cascade of antioxidant activity -- unlike the one-shot amount you get from most direct antioxidants -- cycles over and over, continuing to protect your system for as long as three to four days after they’ve been consumed. However, glucosinolates and S-methylcysteine sulfoxide also account for what some consider kale’s bitter and unpleasant flavor. Many cooks recommend giving the kale a massage, which reduces bitterness. Also, adding sweet (honey, fruit, etc.) and salt can really enhance the flavor.

In addition, kale has high levels of the flavonoids kaempferol and quercetin, which help reduce inflammation, keep blood vessels healthy, and prevent DNA damage that can lead to cancer. Finally, it has good amounts of calcium and is loaded with magnesium.

How to select and store: According to the Produce for Better Health Foundation’s Fruits & Veggies More Matters ( www.fruitsandveggiesmorematters.org), “Choose dark colored kale bunches with small to medium leaves. Avoid brown or yellow leaves. Store kale in a plastic bag in the coldest part of the fridge for three to five days.”

Nutrition: 1 cup raw: 33 calories; 2.87g protein; 5.86g carbs; 2.4g fiber; 0.62g fat.

Need to Know: If you are taking blood-thinning or anti-coagulant drugs such as warfarin (brand name Coumadin), you need to avoid large amounts of kale, because its high level of vitamin K could interfere with your medications.

Additionally, researchers have found that it’s best to eat kale in a minimally cooked or processed state to avoid reducing the antioxidant activity.

According to the Environmental Working Group, kale is in the “plus” category for their “Dirty Dozen.” “These crops did not meet traditional Dirty Dozen criteria but were commonly contaminated with pesticides exceptionally toxic to the nervous system.”

Interesting: In Scotland they often use the expression “Come to Kale” to invite someone to dinner. They eat a lot of kale there.

Vegetarian Kale Soup

Makes 8 servings

2 tablespoons olive oil

1 yellow onion, chopped

2 tablespoons chopped garlic

1 bunch kale, stems removed and leaves chopped

8 cups water

6 cubes vegetable bouillon (such as Knorr)

1 (15-ounce) can diced tomatoes

6 white potatoes, peeled and cubed

2 (15-ounce) cans cannellini beans (drained if desired)

1 tablespoon Italian seasoning

2 tablespoons dried parsley

Salt and pepper to taste

Heat the olive oil in a large soup pot; cook the onion and garlic until soft. Stir in the kale and cook until wilted, about 2 minutes. Stir in the water, vegetable bouillon, tomatoes, potatoes, beans, Italian seasoning, and parsley. Simmer soup on medium heat for 25 minutes, or until potatoes are cooked through. Season with salt and pepper to taste.

Nutritional Information (1 serving): 277 calories; 4.5g fat; 401mg sodium; 50.9g carbohydrates; 10.3g fiber; 9.6g protein.

Kale, Quinoa, and Avocado Salad with Lemon Dijon Vinaigrette

Makes 4 servings

Salad

2/3 cup quinoa

1 1/3 cups water

1 bunch kale, torn into bite-sized pieces

1/2 avocado, peeled, pitted, and diced

1/2 cup chopped cucumber

1/3 cup chopped red bell pepper

2 tablespoons chopped red onion

1 tablespoon crumbled feta cheese

Dressing

1/4 cup olive oil

2 tablespoons lemon juice

1 1/2 tablespoons Dijon mustard

3/4 teaspoon sea salt

1/4 teaspoon ground black pepper

Bring the quinoa and water to a boil in a saucepan. Reduce the heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes. Set aside to cool.

Place the kale in a steamer basket over 1 inch of boiling water in a saucepan. Cover and steam until the kale is hot, about 45 seconds; transfer to a large plate. Top the kale with the quinoa, avocado, cucumber, bell pepper, red onion, and feta cheese.

Whisk the olive oil, lemon juice, Dijon mustard, sea salt, and black pepper together in a bowl until the oil emulsifies into the dressing; pour over the salad.

Nutritional Information: (1 serving): 342 calories; 20.3g fat (3.1g saturated); 552mg sodium; 35.4g carbohydrates; 6.4g fiber; 8.9g protein.

Charles Platkin, Ph.D., is a nutrition and public health advocate and founder of DietDetective.com.
 

Your Opinions and Comments


Be the first to comment on this story!


You must be logged in to post a comment.




Not a subscriber?
Subscriber, but no password?
Forgot password?

South Texas Living Archives


Full article available to Wilson County News subscribers only. Click here to subscribe. Hear John Muir music at San Antonio Missions (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Judy Bolton Mysteries (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Kendra Scott Trunk Show in Poth (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Merle Haggard tribute to highlight Opry (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Mother’s Day Bake Sale (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Musical Club hosts a Bealls style show (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. See ‘Shenandoah’ at Night in Ol’ La Vernia (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Suspected bank bandits charged (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Sängerfest brings German choral feast to Floresville (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Theatre Arts students plan variety show (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Treat Mom to a play May 8 (April 27, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. America needs old-fashioned values (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Boy Scouts will mark 105 years April 24 in Floresville (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Cowboy Breakfast will benefit families in need (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Dance to the ‘Countrymen’ April 24 in Geronimo (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Davy Crockett lunchbox (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Enjoy Parish Festival May 1 (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Gospel Music Association plans convention (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Historian’s archives secure the past for the future (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Jazz Festival to feature Grammy winner (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Lions seek vendors for upcoming Car Show (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Paper Clover Campaign continues (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Road Runners group run April 23 (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. See Johnny Rodriguez at Texas Theatre (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Shop books and more at Falls City library (April 20, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Annual Cowboy Breakfast set for April 23 (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Cutting the cord on sugar (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Free Grafting Seminar (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Free movie night at El Mesias (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Hanging out at Hangar 9 (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Match Safe (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Play Texas Hold ’em to help children (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Powerful illustration takes top prize (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Register your ride for the Lions Club Car Show (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Saddle up for Poth’s Ride to Remember (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. St. Hedwig church feast is April 24 (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Suspects taken to jail in Floresville (April 13, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Aggie Muster is April 21 (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Beauty hides work to save historic county courthouse (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Blue Bonnet Club supports SISD Hope Day (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Bluebonnet Festival of Texas is April 9-10 (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Celebrate the Burton Cotton Gin Festival (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Enjoy free jazz concert in Kerrville (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Find out the many uses of native plants (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. First Baptist to host Bible Conference (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. It’s not just complaining (It’s about justice) (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. It’s Swing Dance time in Seguin (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Jump-start SA party at Fiesta Fiesta (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. OLPH plans tour, wine tasting fund-raiser (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Pilgrim Opry set for April 9 (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Playhouse 2000 features ‘forgotten’ Mark Twain play (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Ruby Glass (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Service Through Music benefit (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Shoot skeet, play washers for ACTS (April 6, 2016)
Full article available to Wilson County News subscribers only. Click here to subscribe. Witness ‘The Gospel Side of Elvis’ (April 6, 2016)
WCN Photo Contest HHF
WWII Clippings HHF
Coupon Q&A HHF-right
coupon home-rght
Voncille Bielefeld homeTriple R DC ExpertsAllstate & McBride RealtyEast Central Driving SchoolHeavenly Touch home

  Copyright © 2007-2016 Wilson County News. All rights reserved. Web development by Drewa Designs.