Hail the Kale
Kale is virtually fat-free and low in calories and because it can be cooked in so many ways, it is perfect for all types of summer eating - from salads to smoothies.
It is an excellent source of many nutrients including vitamins K, A and C and contains useful amounts of magnesium, copper and phytochemicals. An 80g portion of kale contains only 19kcals and gram for gram kale contains 17 times more vitamin C than carrots. A portion (80g) of cooked kale contains 57mg of vitamin C which is important because it plays a role in the formation of collagen for blood vessels, bone, cartilage, gums, skin and teeth; supports the immune system to work normally; increases iron absorption and plays a role in protecting the cells from oxidative damage.
Still not sure? Then give these kale recipes a go and get some great nutrients into your system today.
Pineapple Kale and Apple Smoothie
Prep time 5 minutes
Serves 1
Ingredients
- 1/4 fresh medium pineapple, cored and diced
- 1/2 red apple, cored and diced
- 50g kale
- 1 tsp fresh ginger, grated
- 200ml pouring yoghurt
Procedure
- Place all the ingredients in a blender or food processor and blitz until smooth.
- Pour into a tall glass.
Kale Salad with Beetroot & Goat's Cheese
Prep time 10 minutes
Cooking time 25 minutes
Serves 2
Ingredients
- 3 cooked beetroot, peeled and cut into wedges
- 200g kale
- 1 orange
- 2 tbsp walnut oil1 tbsp balsamic vinegar
- 1 tbsp honey
- 80g soft goat's cheese
Procedure
- Boil the kale for 5 minutes, drain and set aside.
- Segment the orange reserving the excess juice.
- Whisk this juice with the oil, vinegar, honey and seasoning.
- Toss the kale, beetroot, orange segments and dressing together.
- Crumble the goat's cheese on top of the salad and serve immediately.
For more information on kale as well as recipes and tips please visit: www.discoverkale.co.uk and follow on Twitter @discoverkale