New Year, new resolutions? Or do we try it out and then shift back? What exactly is kale and why is it suddenly everywhere? And what is Gluten-Free? Is gluten free mean lower in calories to help you lose weight?


Kale is a “hot” topic on talk shows, in conversations on social media, and on menus for restaurants. It is a crowd-sourcing topic. But why? Kale is one of the most nutritious plant food available. It is in the cabbage family with a single cup of kale consuming 33 calories, 6 grams of carbohydrates (2 grams of fiber), and 3 grams of protein. It is often substituted for beef due to the high iron without the fat associated with beef. Rich in fiber, B-12, Vitamin C, and Vitamin K with magnesium, potassium, copper, and calcium. Kale has more Vitamin C than even an orange! It is also anti-inflammatory used to prevent and reverse heart disease, arthritis, and autoimmune diseases. Free radicals and oxidatives are believed to be causes of cancer and aging. Kale is also loaded with compounds that offer a shield to cancer cell growth. Studies have shown that kale may significantly reduce the risk of some cancers, according to the National Cancer Institute. Consuming kale can help your body produce Vitamin A through the beta-carotene antioxidant found in kale.


Can kale help you lose weight?

Yes. It is low in calories, rich in protein and fiber, and has a high water content. Adding kale to your diet can help promote weight loss. Add to salads, smoothies, sandwiches, and pasta! Kale tastes great seasoned with garlic, drizzled with virgin olive oil and either steamed or baked in oven. Do you want to boost your nutritional intake, eat smart, and feel good? So, Popeye, load up on the kale and throw away the Spinach!

Gluten Free

Do you know what gluten is? It is a mixture of proteins found in wheat, barley, and rye. It is the glue that holds food together to maintain its shape. Found in breads, baked goods, soups, cereals, sauces, French fries, candy and pasta many individuals cannot digest the protein found in gluten. The body will bloat, suffer indigestion and may be indicative of Celiac Disease that leads to damage in the small intestine. Left untreated Celiac Disease may lead to Type 1 diabetes, multiple sclerosis, epilepsy, migraines, and intestinal cancers. If you begin to show symptoms of diarrhea, stomach upset, abnormal pain or bloating, see your doctor to get a blood test to determine if you have Celiac Disease. You may just not be able to digest the protein found in gluten.

Is Gluten-Free a Diet Plan?

Should you get on the Gluten-Free bandwagon? Books, websites, and studies have shown that gluten free diets can assist with weight loss, autism, and other conditions. Try eating some gluten free foods (pasta/pizza) and see if you can feel the difference. If you ditch gluten because it’s a fad you may be doing yourself more harm than good for your health. Whole grains are a valuable source of fiber and essential vitamins/minerals. Restricting gluten unnecessarily eliminates the nutrients. A better diet would be to eliminate refined sugar and flour products-cakes, pies, cookies, and add fresh vegetables, fruits, nuts, seeds, whole wheat, and good fats. Changing your eating habits will always be beneficial and make you feel better!

Healthy Eating

Yes, you can find many restaurants that now offer vegan, gluten-free, and lactose intolerant options for diners. Kale is used in salads, soups, chips, and sandwiches. Russo’s NY Pizzeria has menu items for all diets.


  • Spinach, kale and artichoke pizza
  • Spinach, kale, and artichoke dip
  • Chicken and kale cannelloni pasta
  • Chicken and kale pesto pasta salad
  • Tortellini brodo zuppe (kale added in soup by request)
  • Any sandwiches may add kale or substitute for lettuce/spinach

Gluten Free

  • Pizza-request
  • Pasta-request
  • Caesar Salad-crisp romaine lettuce tossed with homemade Caesar dressing, and grated Parmesan
  • Greek Salad-romaine lettuce sprinkled with feta cheese, garden fresh vegetables, and house balsamic vinaigrette dressing
  • Mediterranean Salad



  • Caprese flatbread sandwich-mozzarella cheese, sweet basil, crisp red onions, tasty Roma tomatoes, homemade pesto dressing
  • Mediterranean, Caprese, Caesar, House, Greek, and Cucumber/Feta Salads
  • Minestrone and Tomato Basil soups
  • Eggplant Rollatini- Stuffed eggplant with ricotta, mozzarella cheese, fresh basil, served in a tomato cream sauce-yummy!
  • Pomodoro Bruschetta-Roma tomatoes, Sicilian extra virgin olive oil, fresh garlic, and basil
  • Fettucine Alfredo
  • Ravioli Pomodoro-Jumbo cheese ravioli, basil, and homemade marinara sauce
  • Baked Ziti-penne pasta, ricotta cheese, mozzarella cheese, pecorino romano, sweet basil, with homemade marinara
  • Pasta Primavera, Rigatoni Rosso, Penne Arrabbiata, and Pasta Flava!

 Mangia Bene!

Russo’s NY Pizzeria has these dishes listed and many more salads, sandwiches, soups, calzones, and appetizers.  Of course pizza in many varieties, specialty pizzas, and 28” Party Pizza! Mangia Bene literally is Good Eats.



 Conroe                                                                     The Woodlands

3915 W. Davis                                                           3335 College Park Dr

Conroe, 77304                                                           The Woodlands, 77384

(in the HEB Shopping Center)                                   (across from Lone Star College)                

Twitter@RussosConroe                                             Twitter@RussosWoodlands

936.539.5900                                                             936.273.6060


                                                         24230 Kuykendahl Rd

                                                         Tomball, 77375

                                                          (Spring Marketplace Shopping Center)





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