Kale 101 – Everything you need to know about this superfood.

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Kale, chances are you’ve heard about this trending green vegetable on your favourite #cleaneating Instagrams, in your local organic supermarkets, or from that friend of yours who’s extremely strict diet puts yours to shame. While we’re not so much about the restrictive diet, we do love kale and all of its magical health benefits. And the good thing is, it’s super easy to add into your usual diet if you just know how! So we thought we’d break it down for you so you can also boast about your clean eating next post-yoga brunch.

Kale is a vegetable that offers so many health benefits that it has outranked vegetables of it’s kind and been hailed as a “superfood”.The ANDI scale, a system for rating the “nutrient density” of all foods has ranked Kale with a perfect score of 1000 on the Aggregate Nutrient Density Scale (ANDI) even science can’t deny this food has got it all going on! Only three other vegetables have been ranked with a perfect score – Collard Greens, Mustard Greens and Watercress.

Kale does not disappoint when it comes to the vitamins it provides. It is high in vitamins A, C and E. Along with that, it is high in omega-3 fatty acids, fibre and potassium. Looking for a vegetable that supports heart health and offers cholesterol-lowering benefits? Kale’s got your back there too! It has also been known to lower the risks of different types of cancer – ranging from cancer of the bladder, breast, colon, ovary and prostate. Not to mention it also contains antioxidant and anti-inflammatory benefits that aim to aid in the avoidance of chronic inflammation and oxidative stress.

There are so many ways that you can consume kale. Not everyone enjoys the raw vegetable the way it is, so here are some options that you can consider. From raw kale to cooked or steamed, find something that suits your tastebuds and your schedule.

Mix raw kale with your salad – Kale is a tough vegetable so it might take some effort massaging the vegetable and adding some dressing, it will soften up and become easier to eat.

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Bake kale chips – There are many recipes online that range in cooking time from 20 -40 minutes. You can season them with salt or even smoked paprika for a little spice. Just remember they aren’t supposed to taste like they have been burnt!

Kale soup – Not many people enjoy chewing very long on vegetables to break them down. How about throwing some kale into a pot of soup and let the hot water do the work for you? This softens the leaves and makes it much easier to eat.

Kale smoothie – Kale has a taste that some might take some getting used to. You can mask some of the taste of kale by mixing it with other green veggies such as spinach, cucumber or even fruits like mango and strawberries. Add milk and ice before blending for the perfect consistency.

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 Kale supplements – For those who are constantly on the go and find themselves in too much of a rush to shop consistently for fresh food, supplements may be a great idea. Just remember, supplements do not replace the actual food and that it is always better to consume the fresh vegetable.

Now that you are armed with all of this information, you might be wondering, “How much Kale should I consume in a day?” It is important not to overdo the consumption of a particular food just because it offers a whole lot of nutrients.

Just like any other food, everything should be consumed in moderation, including kale. Consuming too much potassium may be harmful for people whose kidneys are not fully functional as they will struggle to remove the excess potassium from the blood. There is also the possibility that a cup of cooked kale may also interfere with the activity of blood thinners. Hence, it is vital that such information is discussed with your doctor before you proceed to incorporate kale into your diet.

All in all, we are certain that the kale phenomenon won’t be dying down any time soon. Jump on the bandwagon and make the best of the benefits this superfood has to offer. Come on down and pick up a fresh bunch at Peaches today!

Product of the Month: The Sugarless Bakery

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When the sugar cravings hit in winter, it’s not unusual to indulge in sweet treats. They seem to creep their way into our pantries and diets despite the fact we know they aren’t so good for our waistline or teeth. But never fear – because The Sugarless Bakery has come up with a way we can have our cake, and eat it too! Their delicious baked products with NO SUGAR makes the cut for our September Product of the Month.

Surely not? Well, it’s true – The Sugarless Bakery use the natural sweetness of raw cacao, spices, fruit, nuts and ‘xylitol’, a natural sugar-free alternative. This means you can satisfy your sweet tooth while avoiding sugar, without compromising on taste. Some of the great elements of bakery food are retained in Sugarless Bakery’s range, with the added bonus of no sugar. These include caramel sauce, moist cake, and indulgent sauces – This means you can get around their sweet treats without sacrificing the flavours you love!

What’s more – The Sugarless Bakery use fresh, wholesome ingredients such as free range eggs, and nut butter. Plus, their products are made with love in Fremantle, just a stone’s throw from Peaches Fresh. That means, getting your hands on The Sugarless Bakery goodies is convenient, healthy, AND supports a local business – talk about guilt free!

While they are all sure to delight – here’s our picks to get into this wonderful range…

“Fudgy Beetroot Brownie” cupcakes: How pink! These sweet vege-infused treats combine the humble beetroot with the indulgent brownie. Kids will love them! And the fact theirs a healthy vegetable in their snack doesn’t have to be disclosed. Grown-ups, can rest assure this cupcake-brownie combo is not only tasty – but even goes some way to contributing to your daily 5-veg intake. What a time to be alive.

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Choc Chip Cookie Dough Cupcake: Not that we would judge, but chances are you’ve had a cheeky taste of raw cookie dough before – and discovered that it may just be as delicious as the cookie it yields. Well, The Sugarless Bakery have enabled your dough-munching ways with this delightful cake creation, featuring an almond meal cake with coconut buttercream frosting and choc chip cookie dough. This is one that you won’t want to miss, and will tickle your taste buds rather than stretch your pants.

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Choc Chip Cookie Dough Cupcake: Not that we would judge, but chances are you’ve had a cheeky taste of raw cookie dough before – and discovered that it may just be as delicious as the cookie it yields. Well, The Sugarless Bakery have enabled your dough-munching ways with this delightful cake creation, featuring an almond meal cake with coconut buttercream frosting and choc chip cookie dough. This is one that you won’t want to miss, and will tickle your taste buds rather than stretch your pants.static1.squarespace-1

Salted Caramel Brownie Cupcake: Now for this gem – a current trend in flavour combination meets a healthy snack alternative. And it isn’t hard to understand why caramel and sea salt work so well together when you get a taste of this – a culinary triumph if ever there was one. The moist chocolate cake is matched only by the silky caramel butter cream frosting and mini brownie.

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Vegan slices: An alternative to cupcakes – sugarless vegan slices! The pictured berry cream slice is accompanied in the range by lemon & coconut, peanut butter cookie dough, caramel latte and butterscotch cookie dough. Appealing to vegans and non-vegans alike, these goodies are perfect for the lunchbox, and contain no animal products, gluten, dairy or sugar! They possess a silky cheesecake-like texture that will take down that snack craving while not having to worry about all the extra stuff that goes into other similar slices.

There you have it: great bakery products, a wonderful variety of delicious flavours, and all at Peaches Fresh! If you know you want to eat a bit healthier, but don’t want to give up your indulgent sweets, then this is absolutely the product range for you! Come on in and try this Product of the Month for September 2016 and support this awesome local business.