Kale Is The New Black… Or Green.

Kale. Where did it come from? It’s like it appeared out of thin air and onto everyone’s dinner plates. Well, in reality, kale has been around forever. If you haven’t tried kale, you are kind of missing out on life. Don’t be scared; it’s really not that bad. So what stirred up this big boom in the demand for kale? Celebrities, hipsters and vegetarians may be to thank for bringing attention to this hearty cuisine, but who really knows?

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A woman putting kale into her blender by Jamie Grill.

About two years ago, the owner of the juice bar I work at told us we were going to start putting kale in a new drink. It wasn’t a juice drink (which would have been a little more understandable), it was a smoothie. Needless to say, all of us employees were disgusted at the thought of putting “lettuce” in someones smoothie. Well, it turns out the smoothie was actually DELICIOUS. Kale had been gaining popularity, and customers were more than willing to give it a try. It is now a permanent fixture on our menu and, dare I say, the most popular smoothie we sell? Surprisingly enough, if you put a modest amount of kale into your smoothies, you really can’t taste it.

Although it looks like a form of lettuce, kale is actually part of the cabbage family. It comes in several different forms, but “curly kale” is the most common. It is considered a super food because the health benefits it contains and the variety of ways you can consume it. It is low in calories yet rich in fiber, protein, vitamins, and omega-3 fatty acids. Kale has more vitamin C than an orange, more calcium than milk and more iron than beef.

Consuming kale is an excellent way to get fiber into your diet. However, it is best that you eat kale raw, blended or cooked rather than juiced because juicing takes the insoluble fiber out of fruits and vegetables. With that being said, kale still has other amazing benefits, when juiced, to boast about.

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A close up of curly kale by Charles Imsteph.

Like all foods, kale should be consumed in moderation. Too much of anything can be a bad thing. Kale has been linked to thyroid problems because it is a cruciferous vegetable. These types of vegetables may prevent the absorption of iodine, leading to thyroid issues. These issues mainly arise when kale is consumed raw, so in this case, cooking it would be best.

Whether its raw, cooked or juiced, there are several ways to incorporate kale into your diet. I have seen kale chips, sautéed kale, blended in smoothies, juiced, in soup, and on pizza. You get the point. You can basically put kale in anything! Now that you know the amazing benefits of kale and how simple it is to get it into your diet, what are you waiting for?!

Until next time,

The Juice Bar(ista)

The Wonderful World of Seeds

There are four types of seeds that have taken the health foods world by storm. With so many options out there, it’s hard to figure out when you should be consuming each one and what they each do for your health. Well, that’s why I’m here.

 Spoons full of chia, sesame, flax and quinoa seeds by fotografiabasica.

1. Chia – These seeds are often used as an energy booster and appetite suppressant because they contain essential omega-3 fatty acids, protein, fiber, calcium and antioxidants. They are best consumed sprinkled on yogurt or blended in smoothies.

2. Quinoa – I know it’s silly, but it’s actually pronounced “Keen-wah.” I just saved you from some embarrassment. You’re welcome. Quinoa is often confused as a grain, however, what we actually consume is the seed. This food is extremely versatile and is often used as a substitute for wheat products, like pasta, because it is a complete protein.

3. Flax – Such a tiny, yet powerful seed. New studies suggest that it may help reduce the risk of cancer, diabetes, and heart disease.

4. Sesame – This seed has become more of a seasoning added to Asian foods like stir fry. It contains essential minerals like zinc and magnesium.

Consuming about one ounce, or two tablespoons, a day is the best way to reap the benefits of these amazing seeds.

Until next time,

The Jucie Bar(ista)

Protein: What’s The Scoop?

We carry two types of protein powders at my store: whey and soy. Being that there is a gym just feet away, customers frequently ask for protein in their smoothies and juices. I proceed to ask, “whey or soy?” This is often followed with looks of blankness. So what’s the big difference between the two?

Whey protein by the scoop by Brian Balster.

Whey Protein:

• Made from dairy
• Muscle builder
• Contains essential amino acids

Soy Protein:

• Vegan
• Extracted from soybean plants
• Contains phytoestrogens

Soybeans in a bowl by Glow Cuisine.

There have been conflicting reports on the health benefits of soy. It has been a hot topic lately because it contains phytoestrogens, or plant-produced estrogens. Society has associated excess estrogen with hormone-related cancers, such as breast cancer. However, the levels of estrogen that are found in soy products are not scientifically proven to have a cancer-causing impact. Breast cancer is a global problem, with white women being most at risk. Among all ethnicities, Asian women are least likely to get breast cancer. Asians incorporate soy products heavily into their diets, and this has been the suggested reason why they may be more protected from cancer than other ethnicities are. Soy protein has also been shown to lower the risk of heart disease because of its ability to maintain cholesterol.

Whey protein is a marvelous aid in building and maintaing muscle strength. Of course, if you are not exerting your muscles, then you will not miraculously gain muscles by drinking whey protein. This protein can also help with weight-loss because of the fullness sensation you develop after consuming it, and its ability to accelerate your metabolism at the same time. Whey is easily digestible, however, it’s not a good choice of protein for those who are lactose-intolerant because it’s derived from dairy.

Both whey and soy protein have their benefits. They are both complete proteins and can compliment each other very well if you alternate them in your diet. Like all other foods, it is important to consume protein in moderation. Ultimately, I recommend whey protein for pre or post workout, and I recommend soy protein for the average customer walking in who just needs a little pick-me-up.

With all that being said, the best way to get protein in your diet is through natural foods like fish, eggs, and poultry.

Embed from Getty Images Natural is best when it comes to protein. Photo by Image Source.

Until next time,

The Juice Bar(ista)