We asked St. Elizabeth Physicians Weight Management Center dietitians Amber Cranfield, Betsy Oriolo, Rebecca Jilek, Patti Kowaloski and Eric Davenport to share with Healthy Headlines readers 10 things they should be eating more of in 2016. This week: Kale and Cara Cara oranges.
Kale
What it is: Kale is among the family of cruciferous vegetables (along with broccoli, cabbage, bok choy, cress, brussels sprouts and cabbage) particularly valued for their antioxidant properties.
Why it’s good: Animal and lab tests show that kale is not only effective in preventing cancer, but also in slowing its growth. Slightly higher in fiber than lettuce, kale also can help keep you regular. A single cup of raw kale has more than twice your recommended dietary allowance (RDA) of vitamin A, almost seven times the RDA of vitamin K, and 134 percent of the RDA of vitamin C. It’s also good for B-complex vitamins, manganese, calcium, copper, potassium and magnesium.
How to get it: Although most nutritious when eaten raw, kale can have a somewhat bitter taste. It can be steamed or sautéed in extra-virgin olive oil until wilted. It also can be made into a nutritious snack of kale chips.
The bottom line: Stumped for a good kale recipe? We’ve got you covered.
Cara Cara oranges
What they are: Oranges created from a cross between two varieties of navels, originally grown in Venezuela and now in California. They’re distinguishable by their deep, rosy orange flesh (think an orange that looks like a grapefruit inside). Their flavor is sweeter and less acidic, too.
Why they’re good: Medium in size, they have two to three times as many phytonutrients as other navel oranges. They are a good source of fiber. They provide 30 percent of your recommended dietary allowance (RDA) of vitamin A and 150 percent of your RDA of vitamin C. For the win: An average Cara Cara contains only about 80 calories.
Where to get them: They’re easily found at most supermarkets (though their season tapers off in May). They are also available at online produce retailers.
The bottom line: Cara Cara oranges pack a nutritional punch in a sweet-tasting package. Seek them out the next time you’re browsing the produce aisle.
Did you miss the other foods you should be eating more of in 2016? Don’t worry – you can read them here:
