What is Kale?
Step aside Popeye, KALE is King of the greens. Also known as borecole, this amazing dark leafy green of the Brassica family is one of the healthiest veges on the planet. It has exceptional nutrient richness, health benefits, and a delicious flavour.
You will have seen it before, back in the 90’s it was that frilly green foliage adorning trays of cheerios and champagne ham in the butcher section of the supermarket. What an atrocity - reducing the royalty of greens to mere mutton frill! We’ve come a long way since then, and Kale now enjoys celeb status (Gwyneth Paltrow swears by it) and is nourishing people the world over.
What makes kale so super?
It packs a punch
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K, a powerful antioxidant. Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fibre content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
A word of warning
Kale rules, but it also contains naturally occurring substances called oxalates that can interfere with the absorption of calcium, so you might want to avoid eating calcium-rich foods like dairy and kale simultaneously.
Easy Ways to Prepare Kale
Quick cooking preserves kale's nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, pizzas or casseroles. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes, and of course, put it in your blender for a nutrient dense smoothie.
GET IT IN YA!
Homemade Bounty Bars
Chocolate Coconut Kale Thickshake
Dinspiration - my favourite throw together meals
Raw Vegan Lime Cheesecake
The Original Green Smoothie
Plant-powered Mint Choc Chip Ice Cream
DIY Three Ingredient Facewash
Creamy Cashew Berry Smoothie