If you have heard of kale and have not yet decided to try it, we are going to give you numerous reasons why this kale has become one of your favorites. And this vegetable is not only a typical ingredient in celebrity smoothies because it is considered a ' superfood ' . Beyond fashions, kale has many properties and benefits: it is very rich in nutrients, contains numerous vitamins, antioxidants, omega 3 fatty acids, fibers and minerals. It is an essential in many kitchens, such as German, and so healthy and versatile when cooking it that you will not be able to give up its consumption.
What is kale?
The scientific name for kale is Brassica oleracea var. sabellica . Although its name sounds exotic, kale comes from crucifers, that is , it is a type of cabbage, like broccoli or cauliflower, but curly . The plant usually measures between 30 and 40 centimeters and is harvested in the coldest months. In fact, in countries like Germany, it is typical to consume it at Christmas.
There are more than 50 different types of kale . Curly (or feather cabbage) is the most common variety. Its leaves are deep green and fleshy and its taste is slightly bitter. Other known varieties are violet, similar to curly but with purple leaves, or Russian red kale, with purple stem and light green leaves. You can also buy its tender shoots, 'kale baby', which are highly appreciated by many, as its flavor is sweeter and less bitter.
Properties of kale
Although it is important to remember that no food is miraculous on its own, due to its nutritional properties kale has entered the list of superfoods. Certainly, once you include it in your diet, it is difficult to do without it.
- Vitamins and calcium . It contains all the vitamins but the most notable are A, C and K It is also rich in minerals such as calcium and potassium and is very rich in fiber. In fact, a study from Creighton University (Nebraska) indicated that the calcium in kale is absorbed better than that in milk. Its calorie content is low and, therefore, within a healthy and varied diet, it helps you lose weight.
- It is an antioxidant . For its glucosinates (whose preventive effect on prostate cancer is being investigated), sulfofarans (seem to have anti-inflammatory effects) and boron (recommended to prevent the loss of estrogens during menopause).
All this makes the kale:
- Protect your heart . Thanks to its fiber content, it helps to raise good cholesterol and lower bad cholesterol. If you watch the rest of your diet, you will be protecting your heart.
- Improves digestion . Another of the virtues of kale is that it is a food rich in chlorophyll. This substance, which is activated by exposure to the sun, helps to improve digestion, fight abdominal distension or bloating, and eliminate gas, making you feel lighter.
- Control diabetes . Studies suggest that foods rich in fiber help control blood glucose levels, so kale, a food rich in this substance, in the context of a healthy diet, can prevent type 2 diabetes and improve diabetes Type 1.
- Less anemia . It is due to its richness in non-heme iron (which is present in plant foods). In addition, as it also contains vitamin C, iron is better absorbed.
- Helps you lose weight . For several reasons: due to its low calorie content and due to glucosinates (sulfur compounds) that reduce the absorption of fats. In addition, being rich in fiber, you will have less feeling of hunger.
- Stronger bones . It is one of the vegetables with the most calcium. Added to vitamin K and potassium, it strengthens bone health.
Tips for preparing and storing kale
The first tip is to clean your leaves well to avoid organic debris, insects, soil or other pathogenic microorganisms such as bacteria . To do this, separate the leaves from the stem and put them in a container with water and a few drops of vinegar. Then wash them under running water one by one. To dry them, use a salad spinner or do it with a clean and careful cloth. If you think that you are not going to consume it all in the day, you can keep the leftover in a glass container with a kitchen paper at the base to absorb the moisture. You can also freeze the separated leaves.
If you find it difficult to eat kale because of its bitter taste, you can soften it by blanching it. Add plenty of water to a saucepan, bring to a boil, then add the kale and remove it when it starts to boil again. To stop its cooking, run it under cold water. You already have it ready to keep in the refrigerator or to consume.
How to cook kale cabbage
You can consume it in all possible ways: raw, in juice or smoothies, cook it for soups, as a garnish, to eat it between meals instead of the typical French fries. Here are some ideas:
- As a starter . You can surprise your guests with a guacamole or kale hummus. For the first, you just have to chop three kale leaves (preferably the violet variety) and mix them with the crushed avocados, coriander, shallot and lemon juice. For the hummus, crush three curly kale leaves without the stems together with the main ingredients: chickpeas, tahini, salt, a clove of garlic, a lemon juice and two tablespoons of olive oil.
- In salads. Kale can be the green base of your salad. As raw it is a bit hard, a trick to soften it is to season it for a while before eating it.
- In broths and consommés . Add kale to broths and consommé and consume it when the leaves are very tender. When boiled in water, all the properties of this kale will remain in the water.
- Steamed . It is a very healthy way to preserve all the nutrients and, in addition, to brighten the color. Place the kale in a steamed pot and leave it for 3-5 minutes when the water boils. Drain the water and serve hot.
- Fried kale as a snack . If you want a healthy snack, set the oven to 180 degrees, place several kale leaves on the tray and add a drizzle of oil. You will get a crunchy texture similar to that of French fries.
- As dessert . Yes, yes, you read that right. It is also one more ingredient if you are going to make homemade pastries. For example, you can prepare a sponge cake or cookies, chopping some kale leaves and adding them to the dough.
If you want to get the most out of kale, we recommend that you read 'Kale, 69 antioxidant and vitamin-rich recipes ', by Amelia Wasiliev (ed. Lunwerg).
