PCOS · Recipes · Sides/Salads · Vegetarian

Sauteed Lemon Garlic Kale

Brooke Bulloch, Dietitian and Mom

Kale makes a great sauteeing vegetable (better than spinach) because it doesn’t get as soft and wilted – it maintains it’s structure and texture. This recipe makes a quick side for your main meal or you can turn it into a more complete meal by adding a protein like chicken or tofu and a slice of toast on the side.

As a dietitian I know that leafy green vegetables support healthy blood lipids and insulin levels. As a busy mom and entrepreneur, I love how delicious and quick this recipe is.

Ingredients

Directions

Makes 1-2 servings.

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Navigating new foods with kids: Plan together – o

Navigating new foods with kids:

Plan together - offer choices
- Involve your kids in the meal planning process by allowing them to choose a recipe every week.

Invite your child to be involved in the kitchen (e.g. tearing lettuce, setting the table, getting food from the fridge).

Gently accommodate their preferences by including a familiar food on the table.

Serve smaller portions, or have the child dish up their own plates.
- Kids can become overwhelmed by a lot of food on their plates, especially unfamiliar foods.

Avoid pressuring or coaxing to try new foods.
- The goal is for kids to try new foods because they want to and are curious about them.

Manage your own expectations. It’s okay if kids have a limited number of accepted foods. Getting enough to eat is most important.

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Vitamin C has many important functions in the body

Vitamin C has many important functions in the body. Vitamin C helps us to:
- Absorb the non-heme iron from plant foods
- Keep our gums healthy.
- It protects and supports our skin, blood, and bones.
- It prevents scurvy - a severe vitamin C deficiency that causes muscle weakness, limb pain, iron deficiency, and fatigue.

How much vitamin c should we have per day?
- ages 1-3 years: 15 mg
- ages 4-8 years: 25 mg
- 9-13 years: 45 mg
- 14-18 years: Males = 75 mg, Females = 65 mg
- 19 years and older: Males = 90 mg, Females = 75 mg
- Pregnancy <18 years: 80 mg
- Pregnancy >19 years: 85 mg
- Lactation <18 years: 115 mg
- Lactation >19 years: 120
- Smokers: Add 35 mg to your usual daily needs

Sources of Vitamin C:
- 1 red bell pepper: 312 mg
- 1 green bell pepper: 146 mg
- 1 cup of strawberries: 95 mg
- 1 medium orange: 70 mg
- ½ cup raw broccoli: 61 mg

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What’s your diet culture reframe? Share below.

What’s your diet culture reframe? Share below.

Diet Mentality: Snacking is “bad”. I should try to trick my hunger cues into thinking I’m just thirsty or need a distraction like gum.

Reframe: A snack between meals helps me stay energized and focused. I feel more satisfied and experience less extreme hunger and mood swings.

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What is a food allergy? – When the immune system m

What is a food allergy?
- When the immune system mistakenly treats a particular food (most often a protein in the food) as a foreign invader (as though it is dangerous to them). When the allergen is eaten, it causes an allergic reaction to the respiratory or digestive systems, or the skin. Compared to an intolerance, a food allergy can cause serious or life-threatening reactions even if a small amount of the allergen is eaten, touched, or inhaled.
- Symptoms occur immediately and can include breathing difficulties, vomiting, diarrhea, skin rashes, hives, or a rapid heart rate.
- Allergies can be IgE mediated (e.g. anaphylaxis), or non-IgE mediated (often involving the gastrointestinal tract).

What is a food intolerance?
- An unpleasant reaction (e.g. digestive stress) to food that does not involve the immune system. It occurs when food is not able to be broken down properly. Often people can still eat small amounts of the food without problems or negative symptoms occurring.
- Symptoms may take a few hours to appear and can include abdominal pain, gas, bloating, headaches, heartburn, diarrhea, etc.

For example, lactose intolerance occurs when the body cannot break down lactose (sugar) found in cows milk. While a cows milk protein allergy is caused by an immune response to the protein found in milk.

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Feeding yourself is an act of self-care, demonstra

Feeding yourself is an act of self-care, demonstrating self-worth and body respect.

Food is not the enemy. How we learn to use food as a form of punishment or control, is.

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