By now I’m sure you’ve heard about the superfood kale. It is a green, leafy vegetable and packed with fantastic health benefits, making it one of the healthiest vegetables around. Kale can be curly or flat and dark green, but may have a bluish or purple tint. Have you tried it? Read on to find out why you should try it, how to use it and how to prepare kale.
- Kale is a powerful anti-inflammatory food packed with vitamins, minerals and antioxidants including vitamin A and selenium. Dark leafy greens are celebrated for reducing inflammation and associated conditions.
- Kale is a great source of fibre to maintain bowel regularity and prevent the risk of health problems.
- Kale is an excellent source of the beauty vitamins A, C and E, which have powerful anti-aging properties and help promote new cell growth.
- Kale is a good source of iron.
- Kale is high in calcium.
- Kale is a good source of protein with one cup of raw kale including nearly 3 grams of protein.
The health benefits of eating kale may improve diabetes, reduce the risk of heart disease and cancer, support bone health, digestion and healthy skin and hair. Read more about the benefits here and here.
How to use kale
- Add raw to a smoothie
- Add to soups, stews and pasta sauces
- Sauté with mushrooms, shallots and rosemary as a toast topping or mix with egg for breakfast
- Kale pesto to add to scrambled eggs, pizza toppings, pasta or noodles
- Add to salads such as a Veggie and Soba Noodle Salad
How to prepare kale for a salad
Because the leaves are quite hard and crunchy, kale may not be pleasant to eat raw. Here is how you can soften the leaves for a salad:
1. Remove stalks from kale.
2. Wash and cut into ribbons.
3. In a bowl add the kale and squeeze half a lemon.
4. Massage the kale with the lemon juice and a little extra virgin olive oil (optional).
5. Allow to stand for up to 30 minutes, the kale will soften.
Are you crazy about kale? What is your favourite way to eat kale?