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Mid-Hudson Vegetarian Society, Inc.
38 East Market Street, Rhinebeck, New York 12572 USA -
Vegetarian - Vegan - Animal Rights - Health - Nutrition - Environment
The mission of the Mid-Hudson Vegetarian Society, Inc. is to
promote the vegetarian ethic in the Mid-Hudson (New York) region, educate the community
and aid anyone in the pursuit of a totally vegetarian (vegan) cruelty-free and healthful
From the Summer 1998 Newsletter
Recipe: Garlicky Kale with New Potatoes
by Anita V. Grinevics DTR
Being a vegan, I can sympathize with other vegetarians when questions arise
pertaining to calcium and what our bodies need to exist. When I chose to let go of the
highly saturated "cow" diet, I knew that it was going to be a challenge, for
shakes and puddings were what my taste buds grew accustomed to. Now that I have been
dairy free for about four years it has made a remarkable difference in mental clarity and
has reduced the severity of those notorious Hudson Valley sinus infections.
According to the American Dietetic Association's position statement on vegetarian diets,
"calcium requirements may decrease because diets that are low in total protein have
been shown to have a calcium sparing effect." Vegans do not have a set calcium
requirement, but should follow the RDA for intakes. Age is the variable for the amount of
calcium one should consume and women's needs are set higher.
How can we plan a powerful dense meal high in this important mineral? We can look at
various food items, for example calcium fortified soymilk has 250-300
mg, 1/2 c soy nuts
252mg and a 1/2c cooked collard greens has 252 mg of calcium! If we total this, we already
have 802mg. We can boost this to 1,060mg by adding 5 dried figs. If your needs are 1200mg
of calcium/day we can see how we can do this by not adding any animal protein or
cholesterol to your diet.
Even though supplementation is recommended if one does not receive it through one's diet,
it is strongly encouraged to take a calcium supplement along with vitamin D in which the
latter is naturally decreased in the vegan diet. Only 10-15 min/day about 2-3
sunlight exposure can be an individual's supplementation for vitamin D.
With recent studies showing that the calcium in kale, bok choy, and other leafy greens is
absorbed at a rate equal to or higher than the calcium in milk, I have included a recipe
for kale with new potatoes for the summer. Enjoy!
Garlicky Kale with New Potatoes
1 large bunch of kale or collard greens
24 small new potatoes (2 lbs.) scrubbed
1 Tbs olive oil
1 small onion
3-4 cloves garlic, crushed
1/4 to 1/2 C water
Juice of 1/2 lemon to 1 lemon, to taste
Salt and pepper to taste
Remove stems and thick midribs from greens. Discard stems; midribs may be finely diced and
used if desired. Rinse greens several times to make sure that all sand and grit are
Steam or microwave potatoes in skins until tender. When cool enough to handle, cut in
half. Meanwhile, in large pot or stir-fry pan, heat oil over medium heat. Add onion
and garlic and cook, stirring frequently, for 2-3 minutes. Add greens, cover and steam
until just tender, adding 1/4 to 1/2 C water as needed (steaming time varies greatly, so
check frequently, but a good estimate is 10-15 minutes). Drain and transfer to colander.
Remove and discard garlic.
When cool enough to handle, squeeze out excess liquid.
In a serving bowl, combine chopped greens, potatoes and lemon juice; toss to mix. Season
to taste with salt and pepper and serve.
Makes 6 servings.
3G TOTAL FAT,; (0 SAT. FAT,; 31G CARB,;
0 CHOL,; 553MG SOD,; 5G FIBER
Return to Summer
We look forward to
hearing from you