Washing your hands, healthy eating and exercise are the best ways to keep your immune system in tip-top shape. But adding specific supplements can also help your natural defenses stay strong all season long. Here are some of the top natural recommendations:
Omega-3s. Found naturally in fish, these EFAs increase phagocyte cell activity, which boosts the immune system.
Astragalus. This ancient Chinese herb stimulates white blood cells and boosts immunity.
Vitamin C. Best known for its ability to boost immune system health, this powerful vitamin serves so many other functions as well.
Vitamin D. A Harvard study shows that people with low levels of Vitamin D were 36% more likely to have upper respiratory infections.
Zinc. Yale research reveals that zinc can help shorten colds by slowing the multiplication of the virus in the nose and throat.
Monday, January 9, 2012
Monday, December 26, 2011
Get Smart! 5 Healthy Brain Foods
Adding these smart foods to your diet can increase your chances of maintaining a healthy brain.
Blueberries - To help protect your brain from stress or age-related conditions, add at least 1 cup of blueberries a day - fresh, frozen or freeze-dried.
Wild Salmon - Salmon contains lots of omega-3s which are essential for brain function.
Nuts and Seeds - Walnuts, hazelnuts and almonds are just some of the nuts that should be added to your diet for good sources of vitamin E, which may protect against cognitive decline.
Avocados - The healthy fat in avocado contributes to healthy blood flow to the brain and can also help lower blood pressure.
Tumeric - The yellow spice found in many curries, contains curcumin, which also has powerful anti-inflammatory and antioxidant properties. It may even prove useful in treating Alzheimer's; one study showed a reduction in beta amyloid deposits, the plaques associated with the disease. In another study, elderly people who ate curry often or very often did better on tests of mental performance than those who never or rarely ate curry.
Blueberries - To help protect your brain from stress or age-related conditions, add at least 1 cup of blueberries a day - fresh, frozen or freeze-dried.
Wild Salmon - Salmon contains lots of omega-3s which are essential for brain function.
Nuts and Seeds - Walnuts, hazelnuts and almonds are just some of the nuts that should be added to your diet for good sources of vitamin E, which may protect against cognitive decline.
Avocados - The healthy fat in avocado contributes to healthy blood flow to the brain and can also help lower blood pressure.
Tumeric - The yellow spice found in many curries, contains curcumin, which also has powerful anti-inflammatory and antioxidant properties. It may even prove useful in treating Alzheimer's; one study showed a reduction in beta amyloid deposits, the plaques associated with the disease. In another study, elderly people who ate curry often or very often did better on tests of mental performance than those who never or rarely ate curry.
Sunday, September 18, 2011
12 Probiotic Foods
Give your stomach the gift of life by adding more probiotics to your diet. These live
form types of bacteria improve the balance of intestinal microflora.
Sounds delicious, doesn't it? Probiotics are beneficial because they aid in
digestion and in the production of certain B vitamins. But if you don't
want to add another pill to your daily supplement regimen, you can find
probiotics on your plate. Check out these foods that have probiotics in
them:
- Yogurt
- Fermented tea (Kombucha tea)
- Miso soup
- Soy milk
- Kefir
- Sauerkraut
- Dark chocolate
- Microalgae
- Pickles
- Tempeh
- Kimchi
- Olives
Friday, July 29, 2011
Summer - The Season of Fire
Traditional Chinese Medicine (TCM) tells us that the summer season belongs to fire, one of the five elements. Fire is symbolic of maximum activity or greatest yang, which means that it is a time of heat, outgoingness, and moving outward in nature and in our lives. In human anatomy, the heart, mind, and spirit are ruled by the fire element. Thus, top priority should be given to the heart, mind, and spirit for staying healthy in summer. Here is a summary of the Summer Season:
When the fire element is in balance, the heart is strong and healthy, the mind is calm and sleep is sound. When the fire element is imbalanced, we may either lack joy (depression) or have an excess of joy (mania). Indicators of an imbalance in the fire element include agitation, nervousness, heartburn, and insomnia.
Tips for Summer Health
To prevent summer ills and remain in harmony with the environment of summer, ancient Chinese physicians advised:
Awaken earlier in the morning.
Go to bed later in the evening.
Rest at midday.
Drink plenty of fluids.
Add pungent flavors to your diet.
Refrain from anger; keep calm and even-tempered.
In summer, indigestion can easily occur, so a light and less-greasy diet is strongly recommended. It is the perfect season to introduce some cool, yin foods into your diet. Chinese nutrition classifies food according to its energetic qualities of temperature, taste, and ability to moisten and strengthen the body. Food with cool and cold properties can clear heat, reduce toxins, and generate body fluids.
In general, cooling foods tend towards the green end of the spectrum - lettuce, cucumbers, and watercress are some of the coolest. Few vegetables are warming. Fish and seafood are also cooling, while most meats are warming. Here are some suggestions to keep you cool and balanced all summer long. These fruits and vegetables will help your body adjust its temperature and protect you during the long, hot summer days:
Other helpful tips for the summer season
Get Acupuncture treatments - Acupuncture has been found to be helpful with all types of emotional and mental disorders, from stress and anxiety to insomnia. An acupuncture point named "Yintang", located between the eyebrows, is sometimes used for such treatments. Call your acupuncturist and experience a summer of joy and movement!
- Element: Fire
- Color: Red
- Nature: Yang
- Organs: Heart, Small Intestine
- Emotion: Joy
When the fire element is in balance, the heart is strong and healthy, the mind is calm and sleep is sound. When the fire element is imbalanced, we may either lack joy (depression) or have an excess of joy (mania). Indicators of an imbalance in the fire element include agitation, nervousness, heartburn, and insomnia.
Tips for Summer Health
To prevent summer ills and remain in harmony with the environment of summer, ancient Chinese physicians advised:
Awaken earlier in the morning.
Go to bed later in the evening.
Rest at midday.
Drink plenty of fluids.
Add pungent flavors to your diet.
Refrain from anger; keep calm and even-tempered.
In summer, indigestion can easily occur, so a light and less-greasy diet is strongly recommended. It is the perfect season to introduce some cool, yin foods into your diet. Chinese nutrition classifies food according to its energetic qualities of temperature, taste, and ability to moisten and strengthen the body. Food with cool and cold properties can clear heat, reduce toxins, and generate body fluids.
In general, cooling foods tend towards the green end of the spectrum - lettuce, cucumbers, and watercress are some of the coolest. Few vegetables are warming. Fish and seafood are also cooling, while most meats are warming. Here are some suggestions to keep you cool and balanced all summer long. These fruits and vegetables will help your body adjust its temperature and protect you during the long, hot summer days:
Watermelon, Apricot, Lemon, Peach, Asparagus, Sprouts, Bamboo, Bok choy, Broccoli, Chinese cabbage, Corn, Cucumber, White mushroom, Snow peas, Spinach, Summer squash, Watercress, Seaweed, Mung means, Cilantro, Mint, Dill
Other helpful tips for the summer season
- Keep a pitcher of water with slices of lemon and cucumber with you and sip it throughout the day.
- Eat in moderation. Over consumption of any food, especially cooling foods, can lead to indigestion, sluggishness and possibly diarrhea.
- Do not leave your food out for too long. The hot weather tends to increase food spoilage.
- Stay away from dairy, heavy, greasy, and fried foods.
Get Acupuncture treatments - Acupuncture has been found to be helpful with all types of emotional and mental disorders, from stress and anxiety to insomnia. An acupuncture point named "Yintang", located between the eyebrows, is sometimes used for such treatments. Call your acupuncturist and experience a summer of joy and movement!
Tuesday, July 5, 2011
Guide to Natural and Artificial Sweeteners
At this point, it's common knowledge that high-fructose corn syrup and
refined sugar are bad for us. But given all the marketing hype behind
different "natural" alternatives, it's hard to know which ones really
are the best sweeteners. Complicating matters, new studies, like one
just published in the journal of Cancer Research,
are finding that fructose, a sugar found in high-fructose corn syrup,
agave, honey, and, in small amounts, even in fruit, actually feeds some
cancers. But don't give up apples and oranges, or even honey, based on a
single study. "Natural sugars found in fruits and vegetables - things
like berries, green apples, grapefruit, needed to feed beneficial microflora in the gut for a healthy immune
system," explains Donna Gates, who led the movement to bring stevia, a
natural sweetener, into this country more than a decade ago. "That's why
nature put a little bit of sugar in fruits and vegetables. It keeps the
ecosystem alive in us," she says, adding that the small amounts of
fructose in fruits and vegetables are balanced with minerals,
vitamins, and other vital nutrients. "Our body reads it differently,"
she notes.Fruits and vegetables provide a perfect sugar fix, but when
you're in need of a sweetener to add to iced tea, baked goods, or
anything else, make sure you know the difference between the good guys
and bad guys of the sweetener world. (Some of the not-so-sweet details
could leave you gagging.)
Bad Guy #1: Aspartame
There's conflicting evidence regarding the safety of aspartame, a common chemical sweetener used in diet soda and other low-cal or low-sugar goods, but some people report headaches or generally feeling unwell after ingesting anything containing the chemical. To make life easier for everyone, this is one instance where you may want to follow the "better safe than sorry" principle. That's because a University of Liverpool test-tube study found that when mixed with a common food color ingredient, aspartame actually became toxic to brain cells. Making matters worse, aspartame is used in many diet sodas, and studies have found drinking diet soda may increase your risk of developing diabetes and metabolic syndrome. Also of concern with aspartame, researchers have found that one harmful breakdown product is formaldehyde. Sweet? We don't think so.
Bad Guy #2: Agave
While your health food store likely stocks agave sweeteners, it may be best to keep them out of your cart. Many agave nectars consist of 70 to 80 percent fructose - that's more than what's found in high-fructose corn syrup! If you don't want to give up agave, look for types that contain no more than 30 to 40 percent fructose, recommends Christine Gerbstadt, MD, PhD, RD, spokeswoman for the American Dietetic Association. Agave is also very heavily processed in an extremely energy-intensive manner that's similar to the way corn is converted into high-fructose corn syrup.
Bad Guy #3: Sucralose
While sucralose, better known by its brand name, Splenda, may originate with sugar, the end product is anything but natural. It's processed using chlorine, and researchers are finding that the artificial sweetener is passing through our bodies and winding up in wastewater treatment plants, where it can't be broken down. Tests in Norway and Sweden found sucralose in surface water released downstream from treatment discharge sites. Scientists worry it could change organisms' feeding habits and interfere with photosynthesis, putting the entire food chain at risk. The chemically derived artificial sweetener acesulfame K (sold under the brand name Sunett) was also detected in treated wastewater and tap water.
Good Guy #1: Stevia
"We need to be off of sugar, but we need good alternatives, and stevia is the safest sweetener there is, period," says Gates, who coauthored The Stevia Cookbook: Cooking with Nature's Calorie-Free Sweetener (Avery Trade, 2004). All types of stevia are extracted from the leaves of the stevia plant, but some forms taste better than others, says Gates. People tend to overuse powders, in which the sweetness is really concentrated, so if you've tried powders in the past and didn't like them, try liquid forms, explains Gates, who helped develop a liquid stevia sweetener product. Stevia contains zero calories, but its one downfall is that it doesn't work well for baking. Expect to see more stevia on store shelves, as Coke and Pepsi got the green light to use Truvia (a sweetener made in part from stevia) starting later this year.
Good Guy #2: Sugar alcohols
Popular sugar alcohol sweeteners include xylitol, sorbitol, and erythritol, natural sweeteners made through a fermentation process of corn or sugar cane. They contain fewer calories than sweeteners like pure sugar and honey, but more than stevia. They also leave a cooling sensation in the mouth, and have been found to prevent cavities, explains Dr. Gerbstadt. Just don't overdo it - too much can cause GI distress.
Good Guy #3: Organic, raw local honey
While honey does boast higher fructose levels, it also contains a bounty of cancer-defending antioxidants, and local honey has been said to help alleviate allergy symptoms. Don't limit raw honey's use to your tea, either. Use it to speed healing on burns, and as a natural antiseptic on cuts and scrapes. Honey also has a low glycemic index, so adding it to your tea or yogurt won't lead to energy-busting blood sugar drops later in the day.
Good Guy #4: Blackstrap molasses
Although heavy on the calorie content, blackstrap is rich in iron, potassium, and calcium, making it a healthier choice than nutritionally defunct artificial sweeteners or even regular refined sugar, despite the fact that blackstrap and refined sugar both come from sugar cane. (Dr. Gerbstadt says calorie-containing sweeteners are not recommended for people with diabetes.) We like the organic, Fair Trade Certified version of blackstrap molasses from Wholesome Sweeteners.
Bad Guy #1: Aspartame
There's conflicting evidence regarding the safety of aspartame, a common chemical sweetener used in diet soda and other low-cal or low-sugar goods, but some people report headaches or generally feeling unwell after ingesting anything containing the chemical. To make life easier for everyone, this is one instance where you may want to follow the "better safe than sorry" principle. That's because a University of Liverpool test-tube study found that when mixed with a common food color ingredient, aspartame actually became toxic to brain cells. Making matters worse, aspartame is used in many diet sodas, and studies have found drinking diet soda may increase your risk of developing diabetes and metabolic syndrome. Also of concern with aspartame, researchers have found that one harmful breakdown product is formaldehyde. Sweet? We don't think so.
Bad Guy #2: Agave
While your health food store likely stocks agave sweeteners, it may be best to keep them out of your cart. Many agave nectars consist of 70 to 80 percent fructose - that's more than what's found in high-fructose corn syrup! If you don't want to give up agave, look for types that contain no more than 30 to 40 percent fructose, recommends Christine Gerbstadt, MD, PhD, RD, spokeswoman for the American Dietetic Association. Agave is also very heavily processed in an extremely energy-intensive manner that's similar to the way corn is converted into high-fructose corn syrup.
Bad Guy #3: Sucralose
While sucralose, better known by its brand name, Splenda, may originate with sugar, the end product is anything but natural. It's processed using chlorine, and researchers are finding that the artificial sweetener is passing through our bodies and winding up in wastewater treatment plants, where it can't be broken down. Tests in Norway and Sweden found sucralose in surface water released downstream from treatment discharge sites. Scientists worry it could change organisms' feeding habits and interfere with photosynthesis, putting the entire food chain at risk. The chemically derived artificial sweetener acesulfame K (sold under the brand name Sunett) was also detected in treated wastewater and tap water.
Good Guy #1: Stevia
"We need to be off of sugar, but we need good alternatives, and stevia is the safest sweetener there is, period," says Gates, who coauthored The Stevia Cookbook: Cooking with Nature's Calorie-Free Sweetener (Avery Trade, 2004). All types of stevia are extracted from the leaves of the stevia plant, but some forms taste better than others, says Gates. People tend to overuse powders, in which the sweetness is really concentrated, so if you've tried powders in the past and didn't like them, try liquid forms, explains Gates, who helped develop a liquid stevia sweetener product. Stevia contains zero calories, but its one downfall is that it doesn't work well for baking. Expect to see more stevia on store shelves, as Coke and Pepsi got the green light to use Truvia (a sweetener made in part from stevia) starting later this year.
Good Guy #2: Sugar alcohols
Popular sugar alcohol sweeteners include xylitol, sorbitol, and erythritol, natural sweeteners made through a fermentation process of corn or sugar cane. They contain fewer calories than sweeteners like pure sugar and honey, but more than stevia. They also leave a cooling sensation in the mouth, and have been found to prevent cavities, explains Dr. Gerbstadt. Just don't overdo it - too much can cause GI distress.
Good Guy #3: Organic, raw local honey
While honey does boast higher fructose levels, it also contains a bounty of cancer-defending antioxidants, and local honey has been said to help alleviate allergy symptoms. Don't limit raw honey's use to your tea, either. Use it to speed healing on burns, and as a natural antiseptic on cuts and scrapes. Honey also has a low glycemic index, so adding it to your tea or yogurt won't lead to energy-busting blood sugar drops later in the day.
Good Guy #4: Blackstrap molasses
Although heavy on the calorie content, blackstrap is rich in iron, potassium, and calcium, making it a healthier choice than nutritionally defunct artificial sweeteners or even regular refined sugar, despite the fact that blackstrap and refined sugar both come from sugar cane. (Dr. Gerbstadt says calorie-containing sweeteners are not recommended for people with diabetes.) We like the organic, Fair Trade Certified version of blackstrap molasses from Wholesome Sweeteners.
Sunday, June 5, 2011
Foods for High Blood Pressure
High blood pressure, or hypertension, is estimated to be responsible for 7+ million deaths every year worldwide. According to research, Western-style dietary habits are the number one reason for essential hypertension. Think about it: People living in rural areas of China, Brazil, and Africa show no signs of hypertension, even with advanced age. There are foods that can help this condition and then there are foods that should absolutely be avoided. Read on to find the foods that improve your blood pressure!
Top 3 Foods to Choose:
You should eat a balanced array of fresh wholesome fruits and vegetables of all colors every day. The foods below will bring your blood pressure extra benefits.
Fish - Of all animal products, fish is the healthiest, owing to its high protein and low fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. Flaxseeds, like fish, are full of omega-3 fatty acids that protect your blood vessels from plaque.
Celery juice - A time-tested Chinese remedy for high blood pressure is celery juice, which can be made with a blender or a juicer. Two to three 8 oz glasses a day for a month can help prevent high blood pressure or restore it to normal levels. In addition, celery is known to prevent gout and other arthritic conditions. Studies have found that this stalk is packed with over a dozen anti-inflammatory agents, including apigenin, a cox2-inhibiting compound similar to some anti-inflammatory drugs. Who knew celery was more than just a garnish?
Olive oil - Olive oil, long a staple of the Mediterranean diet, has been shown to have beneficial effects on blood lipids and may also lower blood pressure. According to a recent study, "Olive oil intake is inversely associated with both systolic and diastolic blood pressure." Translation: consuming more olive oil is linked with lowered blood pressure. Use olive oil for cooking and on salads.
Top 3 Foods to Avoid - And What to Choose Instead
In general, for healthy blood pressure cut back on salt, caffeine, white flour, alcohol, deep-fried food, nicotine, preservatives, sugars, and artificial flavoring and coloring. Specifically, here are the main offenders to avoid:
Salt - Sodium has long been implicated in chronic ailments such as heart disease, high blood pressure, and osteoporosis. Additionally, recent studies have shown that increased salt intake is proportional to an increase in cancers of the stomach, esophagus, and bladder.
Swap for: Herbs and spices - Your best choices are fennel, garlic, ginger, oregano, black pepper, basil and tarragon, all of which possess active ingredients that are beneficial for hypertension. Vinegar is another flavorful option.
Coffee - For people who don't consume caffeine on a regular basis, caffeine can cause a temporary but sharp rise in blood pressure. Exactly what causes this spike in blood pressure is uncertain. Some researchers have suggested that caffeine narrows blood vessels by blocking the effects of adenosine, a hormone that helps keep them widened. Caffeine may also stimulate the adrenal gland to release more cortisol and adrenaline, which causes your blood pressure to increase.
Swap for: Green tea - Scientific studies point to green tea as a food that can help reverse some of the risk factors associated with heart disease, including high blood pressure and abnormal blood clotting. Much of the research on green tea has been conducted in Japan, where men and women drink a high daily intake of green tea, and also have one of the lowest incidences of heart disease in the world.
Refined Sugar - The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar ends up being stored as fat in your body, resulting in weight gain and elevating your risk of heart disease and cancer. Sugar makes blood pressure rise, especially in people who are overweight.
Swap for: Honey - Honey contains vitamins and minerals that are lacking in refined table sugar, making it much healthier for you. Instead of refined sweets, go for the natural delicious flavors of fresh fruits and berries.
Turn to nature for support of optimum blood pressure and heart functions. High blood pressure is a condition with serious consequences; don't stop taking any prescribed medications and work with your physician before making drastic changes to your diet.
Top 3 Foods to Choose:
You should eat a balanced array of fresh wholesome fruits and vegetables of all colors every day. The foods below will bring your blood pressure extra benefits.
Fish - Of all animal products, fish is the healthiest, owing to its high protein and low fat content. The omega-3 fatty acids in fish, along with other nutrients, protect blood vessels from plaque, reduce inflammation, and prevent high blood pressure. Flaxseeds, like fish, are full of omega-3 fatty acids that protect your blood vessels from plaque.
Celery juice - A time-tested Chinese remedy for high blood pressure is celery juice, which can be made with a blender or a juicer. Two to three 8 oz glasses a day for a month can help prevent high blood pressure or restore it to normal levels. In addition, celery is known to prevent gout and other arthritic conditions. Studies have found that this stalk is packed with over a dozen anti-inflammatory agents, including apigenin, a cox2-inhibiting compound similar to some anti-inflammatory drugs. Who knew celery was more than just a garnish?
Olive oil - Olive oil, long a staple of the Mediterranean diet, has been shown to have beneficial effects on blood lipids and may also lower blood pressure. According to a recent study, "Olive oil intake is inversely associated with both systolic and diastolic blood pressure." Translation: consuming more olive oil is linked with lowered blood pressure. Use olive oil for cooking and on salads.
Top 3 Foods to Avoid - And What to Choose Instead
In general, for healthy blood pressure cut back on salt, caffeine, white flour, alcohol, deep-fried food, nicotine, preservatives, sugars, and artificial flavoring and coloring. Specifically, here are the main offenders to avoid:
Salt - Sodium has long been implicated in chronic ailments such as heart disease, high blood pressure, and osteoporosis. Additionally, recent studies have shown that increased salt intake is proportional to an increase in cancers of the stomach, esophagus, and bladder.
Swap for: Herbs and spices - Your best choices are fennel, garlic, ginger, oregano, black pepper, basil and tarragon, all of which possess active ingredients that are beneficial for hypertension. Vinegar is another flavorful option.
Coffee - For people who don't consume caffeine on a regular basis, caffeine can cause a temporary but sharp rise in blood pressure. Exactly what causes this spike in blood pressure is uncertain. Some researchers have suggested that caffeine narrows blood vessels by blocking the effects of adenosine, a hormone that helps keep them widened. Caffeine may also stimulate the adrenal gland to release more cortisol and adrenaline, which causes your blood pressure to increase.
Swap for: Green tea - Scientific studies point to green tea as a food that can help reverse some of the risk factors associated with heart disease, including high blood pressure and abnormal blood clotting. Much of the research on green tea has been conducted in Japan, where men and women drink a high daily intake of green tea, and also have one of the lowest incidences of heart disease in the world.
Refined Sugar - The average American consumes nearly 240 pounds of sugar per year. Most of the excess sugar ends up being stored as fat in your body, resulting in weight gain and elevating your risk of heart disease and cancer. Sugar makes blood pressure rise, especially in people who are overweight.
Swap for: Honey - Honey contains vitamins and minerals that are lacking in refined table sugar, making it much healthier for you. Instead of refined sweets, go for the natural delicious flavors of fresh fruits and berries.
Turn to nature for support of optimum blood pressure and heart functions. High blood pressure is a condition with serious consequences; don't stop taking any prescribed medications and work with your physician before making drastic changes to your diet.
Thursday, June 2, 2011
Get More Greens!
By now, we all know that Greens are some of the healthiest vegetables around. Adding more greens to your natural health diet doesn't just mean lettuce salads. The darkest greens from the garden are loaded with vitamins and minerals. To soften their flavors a little, add a bit of sweetness or acidity when cooking. Aromatics such as ginger, garlic or shallots also help. Check out these 5 great greens:
1. Dandelion greens: earthy, nutty flavor with a sharp, tart bite. Use them wilted in a warm salad, saute for a healthy side with caramelized onions or add to soups, frittatas, pastas and gratins.
2. Bok choy: stalks are crisp and taste similar to cabbage while leaves offer a nutty flavor. It's great for stir fry dishes and may also be sauteed.
3. Rainbow chard: although each color has a slightly different taste, it most resembles spinach with a hint of beets. Saute for use in stuffing, egg dishes or as a topping for crostini.
4. Collard greens: mild and earthy with a nutty finish. They need to be cooked either very quickly or very slowly; the leaves are tough and must be braised or stewed to make them tender.
5. Tuscan kale: an earthy, nutty and slightly sweet taste. It's best to braise kale in chicken broth or other liquids, drain well and saute with oil and garlic.
1. Dandelion greens: earthy, nutty flavor with a sharp, tart bite. Use them wilted in a warm salad, saute for a healthy side with caramelized onions or add to soups, frittatas, pastas and gratins.
2. Bok choy: stalks are crisp and taste similar to cabbage while leaves offer a nutty flavor. It's great for stir fry dishes and may also be sauteed.
3. Rainbow chard: although each color has a slightly different taste, it most resembles spinach with a hint of beets. Saute for use in stuffing, egg dishes or as a topping for crostini.
4. Collard greens: mild and earthy with a nutty finish. They need to be cooked either very quickly or very slowly; the leaves are tough and must be braised or stewed to make them tender.
5. Tuscan kale: an earthy, nutty and slightly sweet taste. It's best to braise kale in chicken broth or other liquids, drain well and saute with oil and garlic.
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