Whole Grains

Kale Rice BowlIn a large skillet or pot, heat the olive oil over medium heat. Add the kale and a couple pinches of salt. Saute until the kale softens a bit and brightens, just a minute or so. Stir in the rice, and cook until the rice is hot. If your rice is on the dry side, you might have to add a small splash of water.Serve the kale rice topped with (preferably) all of the following: the capers, poached egg, yogurt drizzled with olive oil, and plenty of za'atar.Serves 2-3.Prep time: 5 min - Cook time: 5 min

Whole Grains

Recommended Servings Per Day

Benefits: stroke risk reduced 30-36% type 2 diabetes risk reduced 21-30% heart disease risk reduced 25-28% better weight maintenance reduced risk of asthma healthier carotid arteries reduction of inflammatory disease risk lower risk of colorectal cancer healthier blood pressure levels less gum disease and tooth loss

Examples of Whole Grains:PopcornBrown BuckwheatTriticaleMilletQuinoaBarley

Kale Rice Bowl olive oil or clarified butter1 bunch of kale, destemmed, chopped/shredded~3 cups cooked brown rice To serve: - capers, rinsed, dried, and pan-fried until blistered in butter - a poached egg - a dollop of salted greek yogurt - a big drizzle of good extra-virgin olive oil - lot's of za'atar - toasted sesame seeds