Kale & Kiwi sitting in a tree…

K in healthy food gives us Kale and Kiwi
K in healthy food gives us Kale and Kiwi

No surprise that Kale and Kiwi are on the list of healthy foods. Kale is a dark green that packs more iron in a serving than beef (calorie for calorie). It’s rich in carotenoids lutein & zeaxanthin.

Okay, and that means???

Kale delivers these to the retinas and they absorb the sun’s damaging rays. The nutrients in kale have been shown to help bone health, aid in natural (non-stressful) detoxification and it may lower the risk of cancer.

kale-2
K in healthy food gives us Kale and Kiwi

It can get a little tough and bitter, so I take the stems off and with a little almond milk with smoothies or oil for salads you can “massage” the leaves to soften them. I also like the baby kale. Adding a fruit such as strawberries or kiwi helps too.

 

Kale is what's happening in healthy foods
Kale is what’s happening in healthy foods

Kiwi:

The fuzzy skin of a kiwi can be eaten the same way the fuzzy skin of a peach can be eaten. It’s great when mixed with other fruits such as strawberries, pineapple and banana.

Kiwi! Antioxidant protection, potassium, fiber, magnesium and zinc and lots of vitamin C
Kiwi! Antioxidant protection, potassium, fiber, magnesium and zinc and lots of vitamin C

It is actually a giant berry and has more vitamin C than an orange. It’s loaded down with fiber, vitamin E, polyphenolis, potassium, magnesium & zinc. And it is my nephew, Kennan Ward’s favorite fruit. (Kennan is another great thing that starts with K).

 

 

Kale, Kiwi  & Banana Smoothie

  • 2 kiwi, peeled and cut into small chunks
  • 1 cup of kale
  • 1 banana, peeled and chopped
  • quarter of avocado (love the color)
  • handful of sliced almonds
  • Half a lemon squeezed into mixture
  • 1 cup unsweetened almond milk
  • 1 cup vanilla nonfat Greek yogurt

kiwi-smoothie

 

 

 

 

And there you have K – as you can tell I substituted spinach for kale (I didn’t know I was out of kale). I think this might be one of my favorite smoothies. What about you? Do you have a favorite kale or kiwi recipe or maybe another food in the K family?

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