With more calcium than milk and more iron than beef, kale really is a superfood.
Nutritionist Lovisa Nilsson of Lifesum told us why you would be crazy to not start including kale in your diet.
"As well as being anti-inflammatory and great for your teeth and bones, Kale is also cancer fighting and great for those trying to lose weight. Kale contains a property called sulforaphane that is known to aid your body in fighting cancer cells. The sulphur found in kale contains anti-cancer compounds called isothiocyanates, which stop further growth of cancer cells."
She adds; "Kale is low in calories and in fat. Any percentage of fat is in the omega-3 fatty acids that we need in our diet. The fibre in kale also helps you feel more full, which stops you from being tempted to eat more, whilst also aiding digestion."
Feeling fuller, eating less, digesting better and a ton of weight loss benefits? We're in.
How to cook kale
Cooking kale is fairly easy, but before you get to the cooking stage, you need to make sure you choose the best quality kale, and although it's available all year round, the best crops are out between mid September and late February.
When buying kale look for small heads, as these tend to be more tender, and make sure the leaves are crisp and have a bright colour to them.
Once you have picked the best kale, it's time to get cooking!
Cooking kale
To get the best health benefits from kale you should eat it raw, but if you don't like the raw taste, or just want to jazz things up a little, there are plenty of fun and delicious ways to enjoy it.
Before cooking kale, the leaves need to be broken off the stalks and then washed. The kale leaves can be cooked whole or chopped up.
For whole leaves, boil them in a pan for up to 2 minutes, and then drain. Or for chopped kale, boil with a pinch of salt and leave to shimmer, till it's wilted.
Now you have the basics down, here are 10 delicious kale recipes you absolutely have to try.
Sea Salt and Vinegar Kale Crisps
Kinda like salt and vinger crisps, but not, just think of these kale crisps as an healthier, guilt free way of satisfying your crisps craving.
Here’s how to make it.
Vegan Loaded Sweet Potato
This dish is a vegan’s dream. Packed with kale and black beans, it’s tasty, healthy and filling. Definitely one to try.
Here’s the recipe.
Sweet Potato, Kale and Shrimp Skillet
And because kale and sweet potato make the perfect match, here's another kale recipe we're going crazy for. It’s full of flavour and so easy to make.
Here’s how.
Kale and Chickpea Stew
Heartwarming food at its best. This kale and chickpea stew is easy to make and works great on it’s own or with some warm crusty bread.
Here’s the recipe.
Avocado Kale Superfood Smoothie
This creamy smoothie is a mixture of goodness. With kale, avocado, blueberry and bananas, it is the perfect way to start your day.
Here’s the full recipe.
Warm Kale Salad
Your intake of green goodness, this kale salad with creamy goat cheese, balsamic dressing and the added crunch of pine nuts, makes for a great midday meal.
Here’s how to make it.
Kale and Feta One Pot Pasta
One pot cooking is our favourite way to cook. We are completely into anything that means less washing up. This super easy recipe is delicious and kale and pasta make a great combination.
Here’s how to make it.
Creamed Kale
You know how good creamy spinach is right? Well creamed kale might be better. With some pepper flakes for a little kick, this yummy side dish is a sofeminine favourite.
Here’s how to make it.
Kale Stir Fry
Kale in a stir fry…Yes please. Try pairing your kale leaves with beef and mushrooms for the ultimate winter warming meal.
Here’s the recipe.
Kale and Brussels Sprouts Salad
Salad never looked so good. The mix of textures, colours and flavours makes this the perfect dish for a health boosting lunch.
Here’s how to make it.
Are you sold on kale yet? Tweet us @SofeminineUK
This article was written by Tolani Shoneye. Tweet her @tolly_t
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