The gorgeous colors of fall’s fruits and veggies come from carotenoids, which some may say may fight cancer. A recent study found that people whose diets were rich in beta-carotene, lutein, and zeaxanthin were 26% less likely to develop kidney cancer. Women eating this same diet had lower risk of ovarian cancer and in men lower risks of lung cancer.
Let’s enjoy nature’s fall bounty of colors and nutrition!
Leafy greens are full of nutrients like vitamin c, beta carotene, calcium, folate, vitamins E and K, and iron.
EYES: Greens contain antioxidants zeaxanthin and lutein which may reduce the risk of cataracts and age-related macular degeneration. They also provide lots of Vitamin A which will help you see better at night.
BLOOD: Iron in foods like spinach and chard helps ward off anemia.
BONES: Greens like kale, mustard and turnip greens contain the highest level of bone building calcium.
SKIN: Being a good source of vitamin C this helps keep your complexion young and heals wounds faster.
Tear leaves into chip sized pieces, toss with a tbl of olive oil and some salt and bake in a single layer on a tray for 10-15 minutes at 350. Check them after 10 minutes so they don’t burn. They will get crispy like chips.
4 oz. smoked cooked sausage
2 3/4 c. chicken broth
3/4 c. small red-skinned potatoes, sliced
1 c. dry white wine
5 c. thinly sliced kale leaves
1/4 t. caraway seeds
Sautee sausage until brown, add chicken broth, potatoes and wine. Bring to boil, reduce to medium, cover and simmer until potatoes are almost tender.
Add kale and caraway seeds, simmer 10 mins, season to taste. Serve immediately.
[when I made this I didn't have the caraway seeds so i added some other herbs and it still tasted great. i think that i also used italian sausage.]