Now to another vegetable that seems to esteem super-power status: kale. I learned about its nutritiousness in my first ever introductory nutrition class about 2 years ago. At that time I was very skeptical and thought it was just for "weird health-food people". But then I had it in a dish I ordered at a restaurant and it was so delicious that I was convinced I could try it at home. And believe it or not, I now LOVE kale even just steamed with a squeeze of lemon juice! Its flavor is much more mild than spinach, and not as bitter as cabbage, while its multitude of leafy folds give it a very satisfying heartiness in the mouth. Rinse kale in water, and chop into strips about 1 inch wide to make more manageable in the pan, either while sauteeing in olive oil or garlic or just wilting until it turns a gorgeous bright green.
HOW GOOD IT IS FOR YOU:
+ 1 cup (raw - about half cup cooked) has only 33 calories
+ 7g carbohydrate, but none of them sugar: this means long-lasting complex carbs! with 1g dietary fiber and 2g protein, 0g fat
+ 200% vitamin A, 150% vitamin C, 680% vitamin K!
+ considerable amounts of calcium, iron, folate, vitamin B6, thiamin, riboflavin, magnesium, potassium, copper, and manganese: basically complete in micronutrients for our bodies
+ also a good source of omega-3 and omega-6 fatty acids!
Kale is so packed-full of vitamins and minerals that it has amazing anti-oxidant and anti-inflammatory effects. Like with chard, I would not suggest eating kale every day due to the risk of toxicity from those fat-soluble vitamins A and K. But I'd say including this as a side to your dinner twice a week is a smart and satisfying choice! Again, a reminder not to boil kale or else lose all of the nutrients in the water you drain from it!
FUN FACTS:
+ kale is considered to be "wild cabbage", whose center leaves never form a "head"
+ also a cruciferous vegetable related to broccoli, cauliflower, collard greens, and brussel sprouts
+ contains the chemical "sulforophane" (remember from brussel sprouts, and also in broccoli) that has anti-cancer properties
+ also called "borecole", a Dutch name for "farmer's cabbage"
at pizza antica we used to have a tuscan braised kale bruschetta (i know you can't eat the bread part...). i blanch the kale in salted boiling water for about 5 minutes, squeeze out, and then saute with a bit of olive oil. put on little toasts and add some burrata and top with a bit of salt. mmm mmm good.
ReplyDeletemmm i could always do that on one of my GF pizza doughs, or i just found this yummy GF whole grain bread i could toast! i don't know what burrata is though...your food IQ is beyond mine
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