Kale is one of the most nutritious, healthy and versatile vegetables. Kale belongs to the cruciferous family and is a cultivated form of cabbage. Whether served with meat, in vegetarian dishes or raw, the vegetable enjoys great popularity. Low in calories but rich in healthy ingredients, kale is even considered a so-called superfood. Read here what makes kale so healthy.
Gentle preparation preserves healthy ingredients
Usually kale is prepared with Mettwurst, bacon, Pinkel or very fatty meat in the pan. However, it donates much more of its valuable ingredients when prepared rather gently: only lightly steamed, as a salad or fresh ingredient in a smoothie. In this way, the almost unique combination of vital and nutrients of kale is best preserved.
Nutrients for a balanced diet
The healthy ingredients in kale include:
- Numerous amino acids
- Antioxidant vitamins
- Fiber boosting digestion
- Minerals
- Various secondary plant compounds
Kale also contains particularly high levels of
- Potassium
- Calcium
- Vitamin E
- Magnesium
- Sodium
In addition, it contains almost all the vitamins from the B group and more vitamin C than any other cabbage. Due to its protein richness and iron content, it is considered by nutritionists as an excellent alternative to meat. Last but not least, its high chlorophyll content makes kale an essential part of a balanced diet. Superfoods – 9 healthy foods
Kale inhibits inflammation and protects blood vessels
Many benefits also distinguish the cabbage vegetable from a health perspective. For example, kale contains a comparatively large amount of omega-3 fatty acids, which have an anti-inflammatory effect. A plateful covers around 30 percent of an adult’s daily requirement of these fatty acids. Vitamin K has a similar preventive effect against inflammatory processes in the body. 100 grams of kale already contain three times the daily requirement of this rare vitamin. Vitamin K has been shown to protect human vessels from deposits that can lead to arteriosclerosis in the long term. More than 45 different flavonoids in kale also reduce the risk of cancer in the body’s cells. The two carotenoids lutein and beta-carotene also have excellent anti-carcinogenic properties, including on the digestive organs and blood circulation. Its healthy ingredients also make kale a good remedy for detoxifying the body.
Good for digestion and cholesterol levels.
Fresh kale also revs up the digestive system, and does so more gently than other types of cabbage. The leaves, enjoyed raw and washed, lower cholesterol and fat levels in the blood. Both are very good for the cardiovascular system. Poor in calories is the freshly consumed vegetable with only 49 kilocalories (kcal) or 205 kilojoules per 100 grams as well.
Tips for buying kale
Kale, which, by the way, is also known as curly kale, skunk cabbage, tall cabbage, winter cabbage, brown cabbage and in East Frisia even as “Frisian palm”, is a classic winter vegetable. You can buy it from fall through March, though kale tastes best after the first frost because the cold increases the sugar content in the leaves. When buying, make sure the kale leaves look crisp and fresh, with no yellow-brown edges.
Freezing allows for long shelf life
Once prepared, kale should not be kept for a long period of time and preferably should not be reheated, as reheating increases the amount of nitrate in the kale. This is converted to nitrite in the body, which can impair oxygen absorption into the blood. Kale can be kept well sealed in the refrigerator for a few days, but should then be used up completely. Fresh kale will keep in the refrigerator for four to five days. The best way to store kale is to blanch the leaves briefly and freeze them. After thawing, they should be processed immediately. Vegetables in winter
Prepare kale – also a pleasure raw.
Kale can be prepared in a very wide variety of ways.It tastes good, for example, as a side dish with hearty meat and sausage, in casseroles or with pasta, or as a topping for pizzas and tarte flambée. Before further processing, kale should be washed and cleaned. To do this, remove the leaves from the stems and thicker leaf veins. The leaves can then be cut into strips or pieces and prepared this way. Although most people prefer to cook kale, the vegetable is also great eaten raw: The raw leaves offer a great many possible variations and show off the versatile, health benefits of kale to their best advantage. Here are four ideas for preparing raw kale:
- The fresh greens can be mixed with sweet fruits to make a tasty smoothie.
- Chopped small, the leaves together with olive oil, lemon and Mediterranean herbs make a crunchy salad.
- Kale is also very good with onions, garlic, soy sauce and sesame oil, as a delicious side dish to a rice dish, for example.
- For nibbling, the green vegetables are also available. As chips, dried kale leaves are available, for example, flavored with cocoa and cinnamon or with carob and onion.
Exotic dish from the wok pan.
There are many different recipes with kale – the classics include soup, stew with mead sausages, casserole or kale with spelt. We present an exotic recipe for a stir-fry dish with kale below. The following ingredients are needed for this kale recipe:
- 2 kilograms of kale
- 100 grams of butter
- 3 shallots
- 1 cup shredded coconut
- 1 teaspoon fennel seeds
- 1/2 teaspoon coriander seeds
- 1/2 teaspoon red curry paste
- Salt
- Ginger
The kale is finely sliced, the butter is heated in the wok pan. The finely chopped shallots are added to the wok along with the fennel seeds and coriander. Then the kale is added. Everything is now salted and stirred well. Over low heat and with the lid closed, the vegetables should steam for no more than five to ten minutes. During this time, it is stirred two to three times. Finally, add the finely chopped ginger with the coconut flakes and curry paste. Then, when all the moisture has evaporated, the dish can be served. The kale dish also goes great with roasted meat, if desired.
Plant kale
Kale is a classic winter vegetable – most varieties are frost hardy and can be harvested in winter. Starting in mid-May, seeds can be planted in a sunny location in the bed. Depending on the size of the mature plant, allow about 50 inches of space between each seed. Kale requires regular watering and can also tolerate fertilization during the summer. Harvest the cabbage variety in winter, ideally after the first frost. The cold increases the sugar content in the leaves and the bitter substances decrease. This makes the kale milder in flavor.
