Little known in our country, kale is a nutrient-rich superfood! For this reason, kale should be a staple in our daily diet.
In the article:
Also known as peasant cabbage, cultivated for over 2000 years. It was (and still is) cultivated on a large scale, especially in Europe, as it is very frost tolerant.
What is kale?
kale ( Brassica oleracea) is a cruciferous vegetable.
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It also contains broccoli, mustard and brussels sprouts.
Leaves grow from a central stem that extends as the plant grows. Depending on the type of kale, it can be curly or flat, green or red.
Native to southern and western Europe, it likes to grow in organic-rich soils with an acidic pH. Kale is frost tolerant and is considered an annual.
The plant may continue to produce leaves all winter. In fact, kale leaves become sweeter after a few frosts.
What types of kale are there?
Kale is a crunchy vegetable. The taste and nutritional value differ depending on the variety (the most popular is kale)
Young and summer leaves are low in fiber and have no bitter taste. Therefore, it is recommended to purchase outside the warm (summer) season.
kale sprouts
The most common variety. Light green, dark green, or purple color.
The leaves are more open and are easily removed from the fibrous stem.Resistant to both high and low temperatures
Lasinat or Dinosaur Kale
A Tuscan variety. Harder than curly and less bitter.
It has a blue to dark green color. The leaves are long and flat and retain their texture when cooked.
It is also called dinosaur kale because of its scaly texture. This type of kale is ideal for making kale chips.
How to choose kale
Fresh kale is firm, firm, and dark green with no yellowing. The smaller the leaves, the finer and sweeter the taste.
How to store kale
Shelf life is 5 days in the refrigerator. The longer you keep it in the refrigerator, the more pungent it becomes. Do not wash before storage as it will deteriorate quickly.
Keeping it in the freezer will bring out the sweetness of the kale.
how to make kale
It is important to soak the kale in cold water to remove all impurities. Cut the leaves and stems into small pieces for quick preparation. Kale is best steamed because of its many taste and health benefits, but it can also be a basic ingredient in refreshing salads.
Also read: kale salad. The truth about this little-known vegetable!
Kale has a waxy surface that protects it from rain as well as salad dressings. Try drizzling the kale with olive oil before adding the dressing. This will allow the sauce to permeate the salad well and evenly!”
Kale, raw – 100 g nutritional value
Water – 84.04g
Energy – 49 kcal
Protein – 4.28 g
Fat – 0.93 g
Dietary fiber – 3.6g
Carbs – 8.75 g
Carbs – 2.26 g
Calcium – 150 mg
Iron – 1.47 mg
Magnesium – 47 mg
Phosphorus – 92 mg
Potassium – 491 mg
Zinc – 0.56 mg
Sodium – 38mg
Vitamin A – 500 µg
Vitamin C – 120mg
Vitamin B6 – 0.271 mg
Folic acid – 141 µg
Niacin (b3) – 1mg
Vitamin E – 1.54mg
Vitamin K – 704.8
kale recipe
Here are some recipes and methods for preparing this type of cabbage.
kale chips
material:
200g kale
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2 tablespoons olive oil
salty
Optional: chili powder or grated cheese
procedure:
Wash kale leaves well and pat dry with kitchen paper to remove excess moisture.
Break the leaves into chip-sized pieces
Place the chips in a bowl and add olive oil, salt, chili powder or cheese
stir well
Place the chips on a tray lined with baking paper in front
Leave the chip at 150°C for 15-20 minutes.
Chips should be eaten within 3 hours of cooking.
kale pesto
material:
80g kale
80g pine nuts
80g parmesan cheese
3 cloves of garlic
2 tablespoons olive oil
lemon juice
procedure:
Place all ingredients in a blender and mix until creamy
add salt to taste
It can be stored in the refrigerator for a week (with the olive oil layer facing up) and in the freezer for a month.
kale quiche
material:
10 kale leaves
2 green peppers
1 onion
3 cloves of garlic
300g chickpea flour
750ml water
3 tbsp olive oil
1 teaspoon oregano
salty
procedure:
Chop the onions and bell peppers, place in a pan with olive oil and 3 tablespoons of water, and soak for 10 minutes.
Rinse the kale leaves well, chop finely, add to the pot and let sit for another 10 minutes.
Turn off the heat and add the minced garlic
Preheat the oven to 180 degrees Celsius
Separately, mix chickpea flour with water, salt and oregano in a bowl
add vegetables from pan
Place the mixture in a tray (with baking paper) or silicone mold and place in the oven for 20-25 minutes.
kale cream soup
material:
Potatoes 0.5kg
200g kale leaves
1 carrot
1 parsnip
100g cream cheese
salt and pepper to taste
procedure:
Wash and clean vegetables, first carrots and parsnips, then potatoes
Add kale leaves when soft.
Cook for about 5 minutes or until leaves are bright green
stop the fire
Cool for 5-10 minutes
Mix cream cheese and soup in a blender
Add salt and pepper to taste.
kale lasagna
material:
300g kale leaves
200g onion
1 tomato
3 cloves of garlic
150ml milk
50g cheese
20g butter
3 slices of lasagna
15g wheat flour
2-3 tablespoons of olive oil
Salt and pepper to taste: Parmesan cheese
procedure:
wash kale well
finely chop the leaves
Clean and finely chop the onion and garlic
Sauté the onion and garlic in 2-3 tablespoons of olive oil until softened.
Add half the kale leaves and let it sit for 10 minutes on medium heat.
Add salt and pepper to taste
Preheat the oven to 180 degrees Celsius
Separately, melt the butter in a pan over medium heat
Add flour and mix well
Pour in the milk and continue mixing until a uniform composition is obtained
Cook until thickened – 10-15 minutes
Put some sauce in the bottom of the tray
Lay out the lasagna sheets
Add kale leaves, tomato slices and grated cheese
pour 1/3 of the sauce
Repeat the procedure and finally garnish with parmesan cheese
Leave the lasagna in the oven for 30-40 minutes or until browned.
It can be served hot or cold.
kale juice
material:
3 kale leaves
1 cucumber
juice of ½ lemon
1 green apple
A few parsley and dill leaves
procedure:
wash all ingredients well
make juice with a juicer
Consume immediately after cooking.
kale slaw
material:
a bunch of chopped kale
1 grated carrot
juice of half an orange
juice of ½ lemon
1/2 onion finely chopped
1 strip of bacon, fried and cut into bite-sized pieces
1 tablespoon mayonnaise
1 tablespoon olive oil
salt and pepper to taste
procedure:
Place the chopped kale leaves in a large bowl
Add carrots, orange juice, lemon juice and salt
stir well
Add onions, bacon, olive oil and pepper
Add mayonnaise and integrate into the composition
Store in refrigerator until consumption (1-2 hours).
kale and easter
material:
200g kale
4 cloves of finely chopped garlic
6 anchovy fillets
juice of one lemon
300g pasta
4 tbsp cream
3 tbsp olive oil
Optional: Parmesan
procedure:
Add olive oil, anchovy fillets, and garlic to a frying pan, and cook over medium heat for 5 minutes.
Remove anchovies and garlic, add kale leaves and lemon juice
Cover and leave for 10 minutes
Separately, boil the pasta according to the instructions.
Add cream and anchovy fillets over the kale
Served after cooking.
kale pizza
material:
200g kale
1 medium cauliflower
200g quinoa flour
5 tbsp olive oil
1 teaspoon oregano
salt and pepper
Asparagus
1-2 tomatoes
baby broccoli
grated parmesan cheese
procedure:
Preheat the oven to 225 degrees Celsius
Blend the cauliflower and kale leaves in a blender until a creamy paste forms.
Separately, mix quinoa flour, olive oil, salt, pepper and kale cauliflower paste until homogeneous result (mayonnaise)
Cover the tray (round or otherwise) with baking paper
Spread the previous mixture into the pan
Leave the mayonnaise in the oven for 15 minutes
Add tomatoes, asparagus, baby broccoli and cheese
Leave in oven for another 10 minutes
It is consumed warm.