Kale is one of the most nutrient dense greens available and no wonder it is such a popular vegetable with its great taste and versatility. Kale is high in non-haem iron, vitamin A, C & K, calcium, magnesium, folate and contains omega 3 fatty acids.
Kale’s health benefits include (but aren’t limited to)
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- Aids digestion
- Promotes elimination
- Waist-line friendly
- Aids blood clotting
- Cancer preventative
- Supports cardiovascular system
- Promotes liver function
The best way to lock in the nutrition of kale when cooking it (other than having it raw) is steaming it.
- 1 bunch of kale
- A pinch of pink Himalayan sea salt
- Squeeze of fresh lemon
- Fill the bottom of your steamer pot with water and wait for it to boil
- Cut the kale leaves into ½ and inch thick slices, and cut again crosswise. Cut the stems into ¼ of an inch slices
- Place the kale in the steamer basket and steam for 5 minutes
- Remove from heat and serve with a squeeze of lemon and pinch of pink Himalayan sea salt
Other ways to enjoy kale include
- 1 bunch of kale rough chopped
- 1 cup of snow peas roughly chopped (ends removed)
- 1 carrot ribboned with a vegetable peeler
- 1 small red capsicum de-seeded and rough chopped
- 1 cup of edamame beans
- 1 avocado pitted and cut into small chunks
- ½ cup of toasted pine nuts
- Combine in a large salad bowl and serve immediately
- 2 cups of kale
- 100ml almond milk
- ½ a banana
- 30g of plain protein powder
- 1 tsp chia seeds
- 50ml of pot set yoghurt
- 100ml reduced fat milk
- Combine in a blender until all ingredients are well combined
- 1 head kale, washed and thoroughly dried
- 2 tablespoons olive oil
- Sea salt to to sprinkle on chips
- Preheat your oven to 150°C. Prepare a baking tray with baking paper
- Gently toss the kale pieces with the olive oil (I use a plastic bag) and put them on a baking sheet, and then sprinkle them with salt.
- Bake for about 10 minutes, turn them over and bake for another 10 minutes until crisp.
- 1 medium bunch kale, with stems removed
- 1 garlic clove, crushed
- ¼ cup finely grated Parmesan
- ¼ cup walnuts, toasted
- ½ cup coconut oil
- 1 tablespoon (or more) fresh lemon juice
- Freshly ground black pepper
- Blanch kale in a large pot of boiling for 1 minute.
- Drain and rinse with cold water to and allow to cool. Dry kale with a tea towel
- In a food processor combine kale, garlic, parmesan, and walnuts, and combine until coarsely chopped
- Slowly add the oil in bit by bit (keep the blades running) until it is a puree consistency.
- Add lemon juice and season with salt and pepper.
- Serve with vegetable sticks
More ideas for healthy meals in this 4-week Balanced diet plan