By Nina Andres

Red Russian kale is one of my favorite kales, and favorite of all the greens. I enjoy eating it steamed, sautéed, in soups, and most currently, raw.

My family began eating steamed greens daily when my father was diagnosed with macular degeneration (the center of the eye loses its thickness, and sight is lost from the center of vision). He has been able to slow the process so greatly by eating kale and other greens that his doctors have asked him how he has done it!

Why is kale so good for your eyes? It has two carotenoid pigments (lutein and zeaxanthin) that the eye utilizes to filter out some uv radiation. In this way eating kale can help your eyes protect themselves from the sun’s rays – and hopefully prevent macular degeneration. Lutein and zeaxanthin have been found to help with preventing many other health problems as well.

Lutein levels are highest in dark green leafy vegetables. Kale has the highest amount of lutein per serving than any other green (26 mg/1 cup serving raw, 23 mg/1 cup cooked).  Other greens highest in lutein are spinach (20.4 mg/ 1 cup cooked), and collards (14.5 mg/1 cup cooked). It is recommended to eat a little fat with the greens to help with lutein absorption (such as olive oil, butter, cheese, nuts).

If you are not accustomed to eating greens on a regular basis, it may be hard to get started. Try these simple recipes:

Steamed Kale
1 bunch kale, rinsed
1 cup water
salt
olive oil or lemon juice

Strip kale leaves off stem and chop loosely. Put into a covered pot and add the water.  Steam until kale is tender, about 5 minutes or to your liking. When done, carefully pour out water into a tea cup (it makes a delicious tea). Serve kale on a plate sprinkled with salt and olive oil or lemon juice. If you have left over, keep it in the refrigerator overnight. It is great the next day as a ready-made cold salad. Serves 2-4.

Sauteed Kale with Summer Squash
1 bunch kale, rinsed, chopped
1 pound summer squash, cut into small pieces
1 medium onion, chopped
olive oil
salt
fresh ground pepper
(fresh or crumbly cheese such as farmer’s cheese, or feta) optional

Chop onions and sauté in olive oil over medium heat until soft. Add summer squash and stir frequently. In about 3 minutes add the kale and keep stirring. Cover for a few minutes and turn heat to low until kale softens. Once squash and kale are cooked, remove from heat and add salt and fresh ground pepper. Optional: stir in a crumbly farmer’s cheese or feta while the pan is still warm.  Serves 4.

Green Drink
4-5 leaves kale
1-2 bananas (depending on how sweet you like it)
1 apple
2-3 C water

Wash kale, leave stems on. Peel banana, and core apple. Place in high-powered blender with the water and blend (I use a Blendtec for 40 seconds –Whole Food option). Makes about 1-2 quarts. This is best when cold.