Kale

Kale

What is so good about it?

*       It is a ‘Superfood!’
*       Packed with essential vitamins, minerals and antioxidants
– this helps fight disease, detox and alkalise the body
*       Is a member of the Brassica family
– the others are broccoli and brussel sprouts
*      Rich in vitamins A, C and K, potassium, magnesium, copper, protein, calcium and iron
*      High in fibre – when cooked helps lower cholesterol

How to use it

Tear leaves instead of chopping to preserve nutrients
Rip them away from stalk – discard the stalk
Use in:

  • Salad instead or or with spinach or rocket
  • Stir fry instead of bok choy
  • Smoothies
  • Soups

A little hint for using in a salad 

To help break down the fibrous texture:

  • Squeeze a lime over the leaves
  • Wait about 15 minutes before serving

or

  • blanch the leaves
  • rinse under cold water
  • drain well
  • chop finely
  • add grated raw zucchini, beetroot and nuts like macadamia

Kale Chips – a favorite

– tear leaves, toss in bowl with a little olive oil and sea salt
– place on baking tray and put in preheated oven (about 80oC) for 20-30 mins
– turn half way through and test for ‘crunch’