So, it’s a very diabetes-friendly/weight-friendly vegetable.Kale holds its texture well in cooking, and it can be steamed, stir fried, roasted, or eaten raw.Avoid wilted or browning leaves.The leaves and stalks should be dark green with small- to medium-sized leaves free of any yellowing.Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad.It will add color, flavor and texture to the salad.Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.Stir in the kale and vegetable stock.Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated — about 5 minutes.Stir in the tomatoes, and cook uncovered until the kale is tender — about 5 to 7 minutes longer.Remove from heat, and stir in the lemon juice, salt and pepper. .
10 Health Benefits of Kale
The most common type of kale is called curly kale or Scots kale, which has green and curly leaves and a hard, fibrous stem.Vitamin A: 206% of the DV (from beta-carotene).This is coming with a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.Given its incredibly low calorie content, kale is among the most nutrient-dense foods in existence. .
Kale: Health benefits, nutrition, diet, and risks
Possible benefits include helping manage blood pressure , boosting digestive health, and protecting against cancer and type 2 diabetes .It may offer a range of health benefits for the whole body.Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems.The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.Fiber: A 2018 study concluded that people who consume the highest amounts of dietary fiber appear to have a lower risk of developing type 2 diabetes.This, say the AHA, can reduce the risk of high blood pressure and cardiovascular disease.Fiber: A Cochrane review from 2016 found a link between consuming fiber and a lower blood lipid (fat) levels and blood pressure.Fiber: A high consumption of fiber may help reduce the risk of colorectal cancer, according to a study from 2015.Bone health.The body uses vitamin C to build and maintain collagen, a protein that provides structure for skin, hair, and bones.Vitamin C is also present in kale.Which other foods can boost hair growth? .
10 Ways to Use Kale
Plus, even everyday home cooks will find it versatile: Kale lends itself to braising, grilling, frying, baking, juicing or salt tenderizing, and it’s good served raw.Or use it to replace romaine in a Caesar—the sturdy greens defy wilting under the thick dressing, making it great for a buffet table or potluck.Toss raw leaves with fried kale as well as brussels sprouts and lots of herbs for a sensational multi-textured salad.For a hearty side dish or vegetarian meal, blanch it and toss with grains, as in this wheat berry salad with butternut squash.For a great side dish, toss it with bacon and a lemony dressing, like star chef Adam Perry Lang does.For a homey one-pan meal, roast chicken legs on top of a bed of kale and potatoes, so the delicious meat juices season the vegetables.Incorporate kale into a classic cornbread stuffing, such as chef and food writer David Tanis’s version with bacon.Star chefs Jon Shook and Vinny Dotolo make a fantastic kale hash with nutty sunchokes. .
10 Delicious Ways to Eat More Kale
10 Delicious Ways to Eat More Kale DIG THIS POST?I know: you know all about kale.So that next time you wear that Eat More Kale shirt , you won’t just be frontin’.There are really only two things you can do to mess up kale salad beyond repair: not removing the stems from the leaves, and not massaging the greens.And if you simply coat kale in dressing rather than massage it on, the dressing doesn’t get a chance to soak in and tenderize the kale, so the leaves stay quite tough.2 cups (220 g) shredded or chopped mixed crunchy vegetables, such as bell peppers, beets, carrots, and celery.½ cup (70 g) seeds or chopped nuts.Just before serving, season with salt, pepper, and vinegar to taste and sprinkle with the nuts and dried fruit.Fennel and bell peppers with Creamy Avocado-Lime Dressing (this will only last 1 day in the fridge due to the avocado).Use the same technique to massage the vegetables to help them break down.Make kale chips.I’ve actually started to enjoy the taste of kale, but after a while, sauteing it with garlic and squirting some lemon on it gets old.This recipe not only has you boil the kale for a few minutes to soften it up, it adds panfried walnuts to up the excitement factor.Either way, I find Lacinato to have a better flavor and be more tender than regular kale, plus it’s less messy to chop.Kale works great in soups because the long simmering time softens it up and makes it work like any other green in a soup, only with a heavier nutritional punch.Make it the green in “a grain, a green, and a bean.”.Put it in a green smoothie.Leave it a comment (feel free to link to your own recipe if you’ve got a blog), and you’ll help make this post a great resource for potential kale-heads! .
Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea.Kale originates from Northern Middle English cale (compare Scots kail) for various cabbages.Kale originated in the eastern Mediterranean and Asia Minor, where it was cultivated for food beginning by 2000 BCE at the latest. At the time, kale was widely grown in Croatia mostly because it was easy to grow and inexpensive, and could desalinate soil. For most of the twentieth century, kale was primarily used in the United States for decorative purposes; it became more popular as an edible vegetable in the 1990s due to its nutritional value.During World War II, the cultivation of kale (and other vegetables) in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients missing from a diet because of rationing.Kale is usually an annual plant grown from seed with a wide range of germination temperatures.Many varieties of kale and cabbage are grown mainly for ornamental leaves that are brilliant white, red, pink, lavender, blue or violet in the interior of the rosette.Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat (table).In a 100 g (3+1⁄2 oz) serving, raw kale provides 207 kilojoules (49 kilocalories) of food energy and a large amount of vitamin K at 3.7 times the Daily Value (DV) (table).Kale is a good source (10–19% DV) of thiamin, riboflavin, pantothenic acid, vitamin E and several dietary minerals, including iron, calcium, magnesium, potassium, and phosphorus (see table "Kale, raw").Boiling kale decreases the level of glucosinate compounds, whereas steaming, microwaving or stir frying does not cause significant loss.In the Netherlands, a traditional winter dish called "boerenkoolstamppot" is a mix of curly kale and mashed potatoes, sometimes with fried bacon, and served with rookworst ("smoked sausage").In Italy, cavolo nero kale is an ingredient of the Tuscan soup ribollita.A traditional Portuguese soup, caldo verde, combines pureed potatoes, very finely sliced kale, olive oil and salt.In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects is synonymous with food.In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon. In Cuthbertson's book Autumn in Kyle and the charm of Cunninghame, he states that Kilmaurs in East Ayrshire was famous for its kale, which was an important foodstuff.The locals agreed, but a gentle roasting on a shovel over a coal fire ensured that the seeds never germinated. .
How to Cook Kale
Kale used to only be used as garnish for buffet items like potato salad.Sautéed with some garlic it only takes 10 minutes to make and will be the easy side dish you crave.If you are trying to make your kale as healthy as possible, skip most of the olive oil.It'll tenderize the kale, therefore making it way less bitter and wayyy more appetizing.Store your sautéed kale in an airtight container in the refrigerator for up to 3 days.Leftovers are great cold or warmed back up in a skillet.Editor's Note: The introduction to this recipe was updated on September 25, 2020 to include more information about the dish. .
Kale: Nutrition, Types, Cooking, and More
The leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves.Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack. .
Easy Kale Salad with Fresh Lemon Dressing
It is definitely one of my very favorite kale salad recipes!Here we’re making a quick and easy kale salad recipe, perfect for the weather we’ve been having lately!Really, it’s one of the best kale salad recipes around!Next pour a little olive oil in your hands and work your way through the kale, massaging the leaves until they darken in color and tenderize.How to Make Kale Salad with Cranberries and Fresh Lemon kale Salad Dressing.4.96 from 127 votes Review Recipe Easy Kale Salad with Fresh Lemon Dressing Prep Time 20 minutes Total Time 20 minutes Servings 4 servings Author Jennifer Laughlin This easy kale salad features fresh veggies and a super simple homemade lemon dressing, making it perfect as a healthy side dish or light lunch!Print Recipe Pin Recipe Ingredients ▢ 5 cups kale chopped.▢ ½ cup cheese optional (cheddar or feta work great here!).▢ ¼ cup cranberries Lemon Dressing ▢ ¼ cup olive oil.▢ 2 tablespoons fresh lemon juice.▢ ½ teaspoon dried oregano.▢ ¼ teaspoon salt.Dip a kale leaf in the dressing and adjust sweetener, salt, and pepper to taste.Next massage your chopped kale with a little olive oil and a pinch of salt.Shake your dressing once more and pour about 1/3 of the dressing over the salad. .