Physicians Committee for Responsible Medicine (PCRM)


Food for Life
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Recipe of the Week

January 3, 2017

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Two portions of leafy greens per day can help protect brain health and significantly reduce the risk of dementia.



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Kwik Kale

Kwik Kale

This delicious dish would complement any beans or grains already on your plate!

Makes 4 servings


1/2 cup water 
1 bunch kale (any variety) (6-8 cups chopped) 
2 teaspoons seasoned rice vinegar 


Wash kale, remove stems, and chop leaves into 1/2-inch strips. Heat water in large skillet with a lid. When boiling, add kale. 

Cover and cook over medium heat until greens are bright green and tender, about 5 minutes. Sprinkle with vinegar and stir to heat. Serve warm.

Source: Caroline Trapp, APRN, BC-ADM, CDE, Diabetes Nurse Practitioner

Per serving (1/4 of recipe): Calories: 35; Fat: 0.4 g; Saturated Fat: 0.1 g; Calories from Fat: 11.6%; Cholesterol: 0 mg; Protein: 2.1 g; Carbohydrates: 7.1 g; Sugar: 1.8 g; Fiber: 2.2 g; Sodium: 66 mg; Calcium: 81 mg; Iron: 1 mg; Vitamin C: 45.6 mg; Beta-Carotene: 9084 mcg; Vitamin E: 0.9 mg

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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