b'Kale: The New Lettuce in the Salad BowlBy Phyllis Allen, M.S., R.D., L.D.Saladshavereallygrown-up,goingfromboringcalories in about 3 cups. Be careful not to drown this iceberg lettuce to flavor-packed dark leafy greens. Now,lowcalorievegetableinahighcaloriedressing.Just manyofthegreensthatwereonlyeatenafterbeing2 tablespoons of bleu cheese salad dressing adds 145 cookedforalongtimearenowbeingeatensautedcalories and 15 grams of fat to a salad. with onions and garlic, raw in salads, and juiced into smoothies.More people are loving greens such as kale,Type of DressingCalories Total Fatcollards,mustardandturnips,spinach,Swisschard,(2 TBSP)cabbageandbroccoli,andfindingnewwaystoadd these wonderful vegetables to diets. Bacon and Tomato 98 10Balsamic Vinaigrette 60 5InspiteofthehugenutritionalboostreceivedfromBalsamic Vinaigrette, light 45 4eatingdarkleafygreenoffers,Americansstilleat quiteabitoficeberglettuce.AccordingtotheU.S.Bleu Cheese, regular 145 15DepartmentofAgriculture,Americanseatabout33Bleu Cheese, light 28 4poundsoflettuceperpersoneveryyear. TheaverageHoney Mustard, regular 139 12personeatsaround17poundsoficeberglettuce. Iceberglettuceisverybland,hasmorewaterthanHoney Mustard, reduced62 3caloriethedarkergreensandhasamountsofthenutrientsItalian, regular 71 6than the darker greens. For many years, iceberg was themostpopularlettuceatthedinnertable,butitsItalian, reduced fat 31 2popularity is declining while the demand for romaineRanch, regular 126 13and leaf lettuce has increased.Ranch, reduced fat 59 37Most of the dark leafy greens are packed with fiber asSesame, regular 133 13well as vitamins A, C and K.Several of the leafy greens are also good sources of the minerals, such as calciumCreamy salad dressings usually have the most calories andpotassium.Almostallarerichinplant-basedand fat. However, the supermarket shelves are stocked substances, known as phytochemicals, which can helpwithplentyofsaladdressingsthataddgreatflavor protectyoufromheartdisease,diabetes,andmaybewithfewercaloriesandfat.Youcanalsomakeyour even cancer. own salad dressing at home so that you can control the Kaleisthenewdarkgreenleafyvegetablethatisamount calories, fat, sugar and salt added to you salads.being used in smoothies and salads. It is known as oneWheneatingout,alwaysaskforyoursaladdressing of the power foods because it is so rich in nutrients.on the side so that you can control how much dressing Youwilloftenhearmanydoctors,dietitiansandyouaddtoyoursalad.Youwillneedlessdressing otherhealthexpertspromotingitasoneofthebestifyouusethedipandpokemethodtoflavoryour vegetables to add regularly to your diet. Kale, like thesalad.Dipyourforkinthedressingandthenpoke otherdarkgreen,isagreatsourceofvitaminsA,Cthe salad dressing-covered fork. Every bite is flavored and K and has a good amount of calcium, folate andwith dressing even though you will use very little and potassium. Unless cooked with extras like ham hocksleave most of the dressing in the bowl. Think of all the or bacon fat,cup of kale has only 18 calories. Youcalories you will save!caneatevenmoreofthevegetablerawforjust24 24IMARA'