Kale, also known as Curly Kale is a cruciferous vegetable and part of the cabbage family. But for those who aren’t cabbage lovers don’t let that put you off. Grown largely by British farmers, it is available from June right through until March, with October giving off the best crop.
So why is it so great?
Pound for pound, Kale is a highly nutritious vegetable, and whilst also
being highly versatile in cooking, it can create flavourful main or side
dishes. But if that isn’t enough, here are a few other reasons why to use it.
1.
1 portion of Kale (80g) contains around 120mg of
Calcium – this is more than in 100g of milk. So for those following a vegan,
dairy free or low fat diet, this can be an excellent way to get in that extra
calcium you need. Also, for those who suffer from conditions that require extra
calcium, such as osteoporosis, adding this in once a day could make a big
difference
2. Kale
is an excellent source of folate – folate, or folic acid, is very important in
pregnant women, and women who are trying to get pregnant. It also plays an
important role in the normal formation of blood and supports the immune system.
3. Gram
for gram Kale contains 17 times more vitamin C than carrots – vitamin C is
important in healthy immune system function and the formation of collagen for
healthy blood vessels, bone, cartilage, gums, skin and teeth
4. Kale
is a great source of fibre – kale provides 2g of fibre for every 100g consumed,
and that’s once it’s boiled. Our recommended daily intake of fibre is 25g, and
in today’s modern dietary culture, many people miss that target. Increasing the
risk of certain cancers.
5. Kale
is good for the eyes – Kale is rich in lutein, an anti-oxidant proven to aid in
keeping the eyes healthy. Our recommended intake of lutein in 6-10mg, kale
provides 7.6mg per 100g compared to broccoli which only provides 1.7mg.
6. Great
to help keep skin, nails and hair strong – Kale is a good source of Vitamin A
containing 448µg per 80g cooked of Kale, which is vital in keeping skin, nails
and hair healthy.
7.
Good for weight maintenance – so on top of all
this, Kale is also good for keeping your weight down. It’s nutritious, rich in
fibre and also low in fat and calories. So to fill you up at mealtimes and add
in some good nutrition, without the fat, this is the way to go.
Recipe time!
This recipe has been taken from BBC Good Food website, an excellent
source for recipes you can tweak to your own preferences. This recipe is easy
to prepare, incredibly healthy and delicious. It’s also suitable for
vegetarians!
Spaghetti with caramelized onion, kale & Gorgonzola
- 2 tbsp.
olive oil
- 2 large
red onions, halved and very thinly sliced
- 1 tbsp.
chopped thyme leaf
- large
pinch chilli flakes
- 75ml
red wine vinegar
- 1 tbsp.
caster sugar
- 200ml
vegetable stock
- 400g whole
wheat spaghetti
- 200g
kale, chopped
- 100g
gorgonzola, crumbled
Heat the oil in a large frying pan. Add the onions, thyme and some
seasoning. Sauté for 10 minutes until softened, then add the chilli flakes,
vinegar, sugar and stock. Increase the heat and cook for another 10 minutes.
Meanwhile, boil a large pan of water, add some salt and cook the
spaghetti following pack instructions, adding the kale for the final 4 minutes
of cooking. Drain and return to the pot with a little of the cooking water. Tip
in the onion mixture and half the cheese, and toss together. Serve topped with
the remaining cheese.
No comments:
Post a Comment