I was receiving Kale in my weekly Fruit and Vege box for months, not even knowing what it was. Most of the time I ended up throwing it out because I had no idea how to use it or how cook it.
So what is Kale? It is a form of cabbage, either green or purple, but unlike broccoli the central leaves do not form a head. And why are foodies raving about this wonder vege? Firstly, Kale is LOADED with vital nutrients, and secondly, it has some pretty impressive health benefits. Not to mention it is also versatile and tastes great.
The low down on Kale
Kale is an anti-Inflammatory, is high in antioxidants, is low in calories and low in carbohydrates. How awesome is that? It is also rich in Vitamin K, Calcium, Folic Acid, Vitamin C, Vitamin A, Potassium and Lutein. Kale can help reduce the risk of heart disease and cancer, aid in weight loss and lower cholesterol, whilst being incredibly beneficial to your eyes, skin and bones.
More iron than beef
More calcium than milk
10% more vitamin C than spinach
Kool tip - Pair it up with lemon to enhance phtonutrients
How to use Kale?
Simply throw it in your salads - can be used instead or paired with spinach. Throw it in smoothies, juices and soups for an extra boost of nutrition. And last but not least, Kale chips! If you haven't yet tried them, please do! They are a delicious and healthy snack.
Here is my super quick and easy Kale chip recipe:
You will need:
- Large bunch of Kale (preferably organic - Kale is on the dirty dozen list)
- Your choice of seasoning - I personally love lemon & cracked pepper
- Olive oil
- Oven (no dehydrator necessary!)
- Baking tray
- Baking paper
Cut Kale into bite size pieces making sure to remove the big rib. Pop onto a baking tray lined with baking paper, drizzle with olive oil and sprinkle with your favourite seasoning. Bake in oven on moderate heat for approximately 10 minutes or until kale starts to crisp. Please keep an eye on it as it can burn very quickly! Serve & devour!
My favourite Kale juice recipe:
You will need:
- 2 large kale leaves (Leave rib on)
- Handful of spinach
- 2 celery stalks
- Half a cucumber (skin on if organic)
- Half a lemon (skin on if organic)
- Couple chunks of pineapple
- 1 apple (skin on if organic)
- Juicer (You can use a blender - just add 1 cup of water or more to suit)
Wash your produce well before use - Please do not skip this step! Then simply throw everything into your juicer, drink & reap the benefits of raw delicious kale! Makes 1 large glass or 2 small glasses - Can double the ingredients to make a bigger batch of course. Play around with it and have FUN! You can't go wrong with juices. If you feel it's too sweet, add in some more greens to balance out the flavours. If it's too bland, add in some more fruit to sweeten.
Kool health tip - Keep your juices at a 80% vegetable 20% fruit ratio! Fruit adds great flavour to your juice but it can also spike your blood sugar levels!
So what are you waiting for? Go and get some Kale in ya!
Stay cool! xx