#MondayMeals: A Wake-Up Kale!

September 9, 2019


Consider this a wake-up kale!  This healthy recipe can be made with some crisp and delicious locally sourced ingredients that you'll be sure to love. Read on for more information on the benefits of this tasty dish!



Kale is considered to be one of the most nutrient-dense foods available. The high levels of nutrients and antioxidants found in kale are great for heart health, may lower blood pressure and cholesterol, and are anti-inflammatory. Kale is also an amazing source of vitamins C and K! 



Olive oil contains healthy fats and antioxidants which may reduce the risk of chronic diseases, fight inflammation, and promote heart health. Olive oil may also lower the risk of stroke and type 2 diabetes.



Lemons are rich in vitamins, minerals, and nutritious plant compounds that support heart health, digestive health, and prevent kidney stones. Lemons also may protect against anemia and reduce the risk of cancer.



An apple a day keeps the doctor away! Apples are an excellent source of nutrients as they are rich in vitamins A, C, E, K, B1, B2, and B6. They are also great sources of manganese, fiber, potassium, antioxidants, and polyphenols. This means that apples are excellent for heart health, can lower the risk of diabetes, lower blood pressure, and are good for your bones. Apples also contain compounds that help to fight asthma!



Almonds are packed with nutrients that can assist with blood sugar control, help to maintain healthy blood pressure levels, and can lower cholesterol levels.



Dates are high in nutrients that contribute to bone health, brain health, and blood sugar control. 

Food produced locally is more nutritious. This is because food contains the most nutrients around the time it is harvested. The longer food spends traveling, the less nutrition it contains. Less time traveling also means less exposure to harmful chemicals and less production of greenhouse gasses. What a tasteful way to decrease our carbon footprint! 


Find ingredients for Kale and Apple Salad and more at Anderson’s Farm MarketThe Local Food Market, or through a CSA share at Main Street Farms. Also be sure to stop by the Cortland and Homer Farmers Markets and Shared Roots Farm to see what nutritious and delicious foods are available this season. Check out the healthy and delicious recipe for Kale and Apple Salad below.


Kale and Apple Salad



Don't forget to reserve a spot for yourself and a friend at tomorrow's Get Cortland Cookin' class! Please contact us at rosalie@sevenvalleyshealth.org or call the office number listed below to pre-register. We ask that participants are aged 10 and older. Children must be accompanied by an adult.


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