My obsession with kale started after I ate it raw in a salad. Since then, I have been experimenting with cannelloni, butternut salad, sweet potato salad, hummus, chips etc…. Local & seasonal, Kale is produced in the UK almost all year long. This green brassica owns its popularity to being known as a superfood, rich in vitamins, minerals and nutrients.
Because it deteriorates quickly you should not leave it in the fridge for too long. It is at its best when the leaves are a deep vibrant green. The central ribs can be tough so discard them before cooking. You can then chop or shred the leaves.
Kale The Superfood
Kale is a powerhouse of goodness high in vitamin A, vitamin C, vitamin K, calcium, and manganese (see full nutrients here). Like some other members of the brassica family it contains sulforaphane which has shown anti-cancer properties. High in fibre, it helps lower cholesterol levels and reduces the risk of heart disease. It contains no fat and is also low in calories.
Goes Well With
So versatile its bold taste is best balanced with other strong flavours including:
+ Garlic
+ Onion
+ Avocado
+ Mushrooms
+ Cheese – Parmesan, Goat Cheese, Gruyère, Feta, Ricotta
+ Cured Meat – Chorizo, Bacon, Prosciutto
+ Dried Fruits – Cranberries, Raisins, Currants, Apricot
+ Anchovies
+ Soy Sauce
+ Worcestershire sauce
+ Chilli
+ Mustard
+ Root Vegetables
+ Spices – Ginger, Nutmeg, Smoked Paprika
+ Grains – Quinoa, Rice, Wheatberries
+ Nuts – Walnuts, Almonds, Peanuts, Almonds
How to Cook It
Raw – in salads or massaged (even superfoods need some TLC)
Boiled – in salted water
Sautéed – in oil and garlic
What is your favourite recipe? Share it with us in the comments box below.
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