The Alzheimer’s Research Institute makes several lifestyle recommendations for preventing Alzheimer’s disease, including exercising regularly, staying socially active, getting enough vitamins, enjoying a modest amount of beer or wine, and eating healthy. For many seniors, this last point can be a challenge. We all know the importance of getting our fruits and vegetables but consuming enough is another matter.
The Alzheimer’s Research Institute mentions the importance of regularly eating beans and green vegetables such as spinach and kale. Consuming these foods shouldn’t feel like a chore!
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With that in mind, here are five creative ways to incorporate kale in your diet:
“Kale chips take less than half an hour to prep.”
1. Kale Chips
Potato chips out of the bag are high in fat and pack a lot of sodium, making them less than ideal when trying to eat healthily. However, with only some chopped-up kale and a little olive oil, you can create a healthier version of chips with much more nutritional value. According to a kale chips recipe from Food Network’s Melissa d’Arabian, these tasty snacks require less than half an hour of prep time.
2. Add it to Soup
Kale can be tough regarding the law, so if that texture isn’t for you, try softening this cruciferous vegetable by adding it to a soup or stew. As your soup simmers, the kale will wilt and add flavor to the dish. Moreover, making a soup offers other healthy ingredients such as beans and veggies.
3. Drink It
Glasses of juice or a smoothie containing kale might sound overwhelming, but when mixed with other produce, it can create a pretty delicious beverage. Keep in mind that kale is very bitter, so you’ll need ingredients that balance out that natural flavor. If you’re trying green smoothies for the first time, The Daily Mail recommends starting with a small portion of kale and increasing it over time. The source also advises freezing kale in advance to take away some of the bitterness and masking the strong taste with sweet fruits such as pineapple or strawberries. Though it may take some experimentation, once you become an expert at making green smoothies, it’s a great way to enjoy many of your daily nutrients.
Green smoothies are becoming an increasingly popular method for getting daily nutrients.
4. Garnish a Sandwich or Burger
If you can’t resist a steak sandwich on a buttered hoagie roll or a juicy burger on a sesame seed bun, you might as well get some nutritional value while you indulge. Sub out the slice of pale iceberg lettuce for a good portion of raw kale for a bit of crunch, or steamed kale if you need to dampen the flavor. The other ingredients on your sandwich or burger will balance out the bitterness and leave you with a handheld that’s a bit more healthy.
5. Put it in a Stir Fry
A stir fry is the perfect dish for combining many healthy vegetables, beans, and lean meats to get a robust fill of nutrients. Once the kale is wilted, it will easily mix in with the rest of your ingredients to distribute evenly without that overwhelming bitter taste. Try completing the kale with ginger, bell peppers, and carrots, then complete the flavor profile with soy sauce and a spicy element, such as hot sauce, to preference.
