Kale health benefits & recipe ideas

Kale is a leafy green vegetable that has gained popularity in recent years due to its many health benefits and versatility. Part of the cruciferous vegetable family (together with broccoli, cauliflower and cabbage and others), kale is a nutrient-dense food that is packed with vitamins, minerals, and antioxidants. With its distinctive texture and flavour, kale can be used in a variety of dishes, from salads and smoothies to soups and stir-fries. This article covers the benefits of kale and how to incorporate it into your diet.

Benefits of kale

High in nutrients: Kale is an excellent source of vitamins A, C, and K, as well as calcium, potassium, and iron.
Antioxidant-rich: Kale contains a variety of antioxidants, including flavonoids and carotenoids, that help protect against cellular damage and inflammation.
High fibre content: fibre helps to keep the digestive system healthy.
Low calorie: kale will fill you up while helping with weight control.

Ways to enjoy kale

Kale salad: Try making a simple salad with chopped kale, a squeeze of lemon juice, a drizzle of olive oil, and a sprinkle of salt and pepper.

Smoothie: Add a handful of kale to your favorite smoothie recipe for an extra boost of nutrients. Kale pairs well with fruits like banana, apple, and pineapple.

Sauteed kale: Heat a little olive oil in a pan, add chopped kale and garlic, and saute until wilted. Season with salt and pepper to taste.

Kale chips: Toss kale leaves with a little bit of olive oil and bake in the oven at 350ºF / 175ºC for about 10 minutes, or until crispy. Soup: Add chopped kale to your favourite soup recipe for added nutrition and flavour. Kale works well in soups like minestrone or lentil.

Stir-fry: Add chopped kale to your favourite stir-fry recipe for added nutrition and texture. Kale pairs well with stir-fry staples like bell peppers, onions, and mushrooms.

Pesto: Make a pesto sauce using kale instead of basil. Blend kale with olive oil, garlic, nuts, and Parmesan cheese for a flavourful and nutritious sauce.

Kale smoothie recipe

Ingredients:

1 cup chopped kale leaves, tough stems removed
1 banana, sliced 1/2 cup frozen mango chunks
1/2 cup almond milk 1 tablespoon honey
1/2 teaspoon vanilla extract
1/2 cup ice cubes

Instructions

Add all the ingredients to a blender. Blend on high speed for 1-2 minutes, or until smooth and creamy.

How to freeze kale

Wash and dry the kale leaves thoroughly. Remove the tough stems and chop the leaves into bite-sized pieces.
Blanch the kale by boiling it in a pot of water for 2-3 minutes, then immediately transfer to a bowl of ice water to cool.
Drain the kale well and pat it dry with a clean towel or paper towels.
Place the kale in a freezer-safe container or bag, squeezing out any excess air to prevent freezer burn.

Frozen kale can be used in smoothies, soups, stir-fries, and other dishes. It may lose some of its texture and crispness when thawed, but it will still be flavourful and nutritious.

Is kale good for weight loss?

Kale can be a great addition to a weight loss diet, as it is low in calories and high in fibre. One cup of chopped kale contains only about 33 calories and 2.5 grams of fiber, which can help you feel full and satisfied without consuming a lot of calories.