Jicama is mostly water. It is a good source of dietary fiber, potassium, and vitamin C. It also contains inulin, which is partly responsible for its sweet taste. In addition, inulin increases the absorption of calcium, and possibly of magnesium.
Combined with the fiber and water found in jicama, these nutrients help both hydration and blood pressure. Although it is a sweet-tasting source of fiber, it does not appear to raise blood sugar or triglyceride levels.
Jicama is an edible root, tan in color, and shaped somewhat like a turnip. Although it can grow quite large, the crisp, sweet taste is best in jicama about the size of a grapefruit. It should be firm and dry. Rootlets should be dry, and the tuber should have no soft or dark spots.
Jicama will keep in the refrigerator for about two weeks. Jicama can be eaten raw and is an interesting addition to salads, salsas, and stir-fries.
Kale is a leafy member of the Brassica genus. As a dark, green leafy vegetable, it is rich in vitamin K. In addition to the benefits typical of the cruciferous vegetables, kale also provides a flavonoid called kaempferol that appears to reduce the risk of heart disease. In one 8-year study, kaempferol, in combination with the flavonoids quercetin and myricetin, reduced the risk of pancreatic cancer by 23 percent.
Kale is rich in the antioxidant vitamins A and C, as well as several carotenoids, including beta-carotene, lutein, and zeaxanthin. These compounds help protect vision and lower the risk of cataracts and age-related macular degeneration. It is also a good source of B vitamins, including thiamine, riboflavin, and B6, and the minerals calcium and iron.
Kale is one of a small number of foods that contain measurable amounts of oxalates, so over-consumption can cause problems for those with kidney disease, gout, vulvar pain, rheumatoid arthritis, or other conditions that may require a lowoxalate diet.
Kale should have firm, very dark green leaves with no brown or dry spots. Smaller leaves will be less tough and strong-flavored than large ones. Kale is available at farmer's markets in the eastern United States near the end of summer and through the winter in California. Like many greens, it is better fresh, but travels well.
Don't wash kale before storing it in the refrigerator. It will keep for a few days, though the flavor becomes more bitter the longer it is stored. For a less bitter experience, trim away not only the stems but the central vein on each leaf.
Kale, collard greens, mustard greens, Swiss chard, and dandelion greens can all be used more or less interchangeably in recipes. See the entries on those vegetables for more ideas on how to handle and enjoy these nutritional powerhouses.
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