fresh food | the clean 15

Oh how I miss kale. It’s the super veg that I can’t seem to find in Prague so I am really making the most of packing my smoothies with it while here in New Zealand.

As you can see from the infographic below, it’s pretty important to buy organic when it comes to the good green leafy stuff. My friend Garrick over at Juicing with G loves kale for the high levels of nutrients and cancer-reducing antioxidants. Just a cup of chopped kale will give you 684% of your daily requirements of Vitamin K, 206% of Vitamin A and 134% of Vitamin C.

The only downside is the debate on oxalates. From Oxalates are a naturally-occuring acid that binds to calcium in the body, and may decrease calcium absorption. The highest oxalate levels are found in spinach, beet greens, and Swiss chard. Because of their high oxalate content, they are not considered a reliable source of calcium. However, not all greens are high in oxalates. Low oxalate greens include kale, bok choy, romaine, arugula, turnip greens, and others.
When in doubt, rotate! If you love spinach, beet greens or Swiss Chard in your daily smoothies or juices, just rotate kale or other lower oxalate greens into the mix for nutrient variety and to maximize calcium absorption. This strategy also applies if you’re prone to kidney stones and want to be extra special careful (as always, check with your integrative doc to find out what’s right for you).

Just starting out with this juicing thing? Try a kale-licious recipe from Juicing with G that yields about a 1/2 litre… so you can share, of course!
2 to 3 kale leaves (including the stem)
1 carrot
2 apple
1/2 lemon (with the skin)
1 cucumber

Here’s your infographic in the Clean 15 and the Dirty Dozen…

Dirty Dozen Infographic