Kale is one of the most nutritious, healthiest and most versatile vegetables. Kale belongs to the family of the Kreuzblütengewächse and is a breed form of Kohls. Whether with meat, in vegetarian dishes or raw - the vegetables are very popular. Low in calories, but rich in healthy ingredients, kale is even called a superfood. Read here what makes kale so healthy.
Gentle preparation preserves healthy ingredients
Usually kale is cooked with mettwurst, bacon, pinkel or very fatty meat in the pan. But he donates much more of his valuable ingredients with rather gentle preparation: only lightly steamed, as a salad or fresh ingredient in the smoothie.
In this way, the almost unique combination of vitality and nutrients of the kale is best preserved.
Nutrients for a balanced diet
The healthy ingredients of kale include:
- numerous amino acids
- antioxidant vitamins
- the digestion boosting fiber
- various phytochemicals
Kale contains a lot of potassium, calcium, vitamin E, magnesium and sodium. In addition, it contains almost all the B vitamins and more vitamin C than any other cabbage.
Due to its protein richness and iron content, it is considered by nutritionists to be an excellent alternative to meat. Last but not least, its high chlorophyll content makes kale an indispensable component of a balanced diet.
Kale inhibits inflammation and protects the vessels
Many advantages distinguish this cabbage also from a health point of view. In kale, for example, there are comparatively many omega-3 fatty acids which have anti-inflammatory effects. A plate full covers about 30 percent of an adult's daily requirement for these fatty acids.
A similar preventive effect against inflammatory processes in the body has Vitamin K. Even in 100 grams of kale, the threefold daily requirement of this rare vitamin is included. Vitamin K has been proven to protect human vessels from deposits that can lead to arteriosclerosis in the long term.
More than 45 different flavonoids in kale lower the risk of cancer for the body cells. The two carotenoids lutein and beta carotene also have excellent anti-carcinogenic properties, including the digestive system and the bloodstream. Its healthy ingredients also make kale a good detoxifier for the body.
Good for digestion and cholesterol
Fresh kale also improves the digestion, and more gently than other types of cabbage. The leaves, raw and washed, lower cholesterol and blood lipids. The cardiovascular system does both very well.
Low in calories is the freshly-eaten vegetables at just 49 kilocalories per 100 grams as well.
Tips for buying kale
Kale, also known as kale cabbage, cabbage stalk, cabbage, winter cabbage, lignite, and even Frisian palm in East Frisia, is a classic winter vegetable. You can buy it from autumn to March, but kale tastes best after the first frost, because the cold increases the sugar content in the leaves.
When buying, make sure that the leaves of the kale look crisp and fresh and have no yellow-brown edges.
Freezing allows for long shelf life
Once prepared kale should not be stored for a long time and if possible not be reheated. Well closed, it can be stored for a few days in the refrigerator, but then it should be completely used up.
Fresh kale stays in the fridge for four to five days. Kale storage works best when the leaves are briefly blanched and frozen. After thawing, they should be processed immediately.
Kale - also raw a pleasure
Although most people prefer to cook kale, the vegetables are also deliciously raw: the raw leaves offer a great deal of variation and bring out the eclectic health benefits of kale.
Here are four ideas for the preparation of raw kale:
- The fresh green can be mixed with sweet fruits to a tasty smoothie.
- Cut small, the leaves together with olive oil, lemon and Mediterranean herbs give a crisp salad.
- Kale can also be served very well with onions, garlic, soy sauce and sesame oil, as a delicious side dish to a rice dish.
- For nibbling, the green vegetables are also available. Dried kale leaves are available as chips, for example, with cocoa and cinnamon, or also seasoned with carob and onion.
Exotic dish from the wok pan
There are many different recipes with kale - the classics include soup, stew with Mettwurstchen, casserole or kale with pinkel. An exotic recipe for a wok dish with kale is presented below. This kale recipe requires the following ingredients:
- 2 kilos of kale
- 100 grams of butter
- 3 shallots
- 1 cup of grated coconut
- 1 teaspoon of fennel seeds
- 1/2 teaspoon coriander grains
- 1/2 teaspoon red curry paste
The kale is finely sliced, the butter heated in the wok pan. The finely chopped shallots are added to the wok along with the fennel seeds and cilantro. Then comes the kale.
Everything is salted and mixed well. When the heat is low and the lid is closed, the vegetables should not steam for more than five to ten minutes. During this time, it is stirred two to three times.
Finally, the finely chopped ginger with the grated coconut and curry paste is added. When all the moisture has evaporated, the dish can be served. The kale dish, if desired, also goes well with fried meat.