It is very easy to use kale in the kitchen and can be used both fresh or raw with a careful prewash.
Although its stems can be used, its leaves are the most used part, at the same time, they are the ones that concentrate the most nutrients.
You can add it to stews, as you would do with other cabbages, or mix it with mashed potatoes to add nutrients, fiber and good color as well as texture to it. Another alternative is to consume it in your juice made with fresh leaves or prepare a green smoothie using its colorful leaves as ingredients.
6 cooking tips
- Tear off the leaves and rinse thoroughly.
- Chopped or finely shredded kale can also be added risotto, vegetable paste and mashed potatoes.
- Fresh kale, minced or finely chopped, can be used in salads.
- Kale has a pleasant bitterness. Therefore sweet or creamy dressings is good for kale salads.
- Kale leaves are decorative as an ornament on a dish, for example, instead of a lettuce leaf.
- Although kale is one of the oldest vegetables, it has become an important vegetable in modern cuisine.
5 reasons why kale is good and healthy
1.It’s super healthy !
Kale has a unique composition of health-promoting substances and has a high content of fiber and vitamins compared to other vegetables. Among other things, B, C and Vitamin K.
2.It is sustainable
Kale is grown in most parts of Europe . It is possible to buy Spanish kale all year round, and if you choose one of the foreign alternatives, most of it comes from Europe, whereby transport is minimal.
3.It is cheap
Kale is one of the cheapest vegetables at all. It can provide a family with food for several days, but rarely cost more than a few €.
4.It last long
Using kale as a base in your salad will minimize your food waste, as it stays much better than other leafy greens. So there is both economy and reason to choose kale.
5.Low in calories
At just 33 calories per one cup serving, raw kale has about 2.5 grams of both protein and fiber. Fiber helps keep us full longer and keeps our blood sugar stable.
The curly green leaves contain a lot of Vitamin A (beta-carotene) and Vitamin K (Vitamin K is important for the bones and appears to prevent brain damage and is thus active in the prevention of Alzheimer’s) Vitamin C is usually associated with citrus fruits, but kale actually contains more vitamin C than oranges, more than 50% of our daily needs.
You do not need to eat dairy products to get enough calcium in your diet. Kale actually contains more calcium per serving than whole milk. In order for us to be able to absorb the calcium, our bodies need an adequate amount of magnesium, so that while many common foods are added calcium, they do not have the extra magnesium to compensate for it.
Fortunately, kale have the perfect spectrum of nutrients that can be absorbed optimally. It contains a large amount of calcium and a large amount of magnesium.
Inflammation is the root of any disease, so if we can stop an inflammation (i.e. when the body responds to harmful toxins), we can initiate healing in depth. An overly acidic diet is another cause of inflammation in the body, but it can be neutralized by the chlorophyll-rich plant medicine in kale, which is completely basic and helps to eliminate inflammation.
An ordinary diet has a high acid content, and disease thrives in an acidic environment. If we eat more leafy vegetables bursting with dark magnesium, our bodies will become stronger and our ability to fight disease will be stronger. Kale is a highly alkaline plant that helps stabilize the acid-base relationship in an acidic diet. People who eat a plant-based diet usually have no trouble maintaining this balance, which is how our ancestors ate for thousands of years. The recent shift to an over-consumption of acidic foods has resulted in a sharp rise in the trend for modern diseases, such as diabetes and obesity.