What is kale?
Kale is a green leafy vegetable belonging to the Brassica family, a group of vegetables that includes cabbage, broccoli, collard greens, cauliflower and Brussels sprouts. In fact, it is a type of curly cabbage.
Until not long ago, it was used to feed animals. Today, its use for human consumption has grown considerably and we see its presence in a wide variety of dishes and smoothies.
Properties and benefits: more iron than meat, more calcium than milk.
Kale is one of the most valuable vegetable gems of recent times. Nutrition and diet experts agree that the calcium present in this vegetable is better absorbed than that found in milk. Its high iron content helps to strengthen the immune system, while producing red blood cells and preventing anemia.
Considered a superfood for its abundant nutrients, it is said that a serving of it provides the body with 4 times more folic acid than eggs. As part of the vegetables of the cruciferous family (such as broccoli, cauliflower or cabbage), kale is characterized by its ability to store large amounts of water, also providing vitamins and minerals essential for the proper functioning of our body.
Among the main ones, vitamin C stands out (which also helps in the absorption of iron, protects against colds and viruses and has an anti-inflammatory effect), vitamin A (key to skin and vision health) and vitamin K, which promotes blood clotting.
Kale is a very complete vegetable, also, due to its high content of phytochemicals and antioxidants, whose main function is to delay the aging of our cells and strengthen our immune system. In fact, did you know that it is considered a superfood with anti-cancer capacity? Some scientific studies show that kale helps inhibit the development of cancer in the body due to cell-protecting compounds that are present in its composition. For example, glucosinolates, nitriles and two types of antioxidants that appear in large quantities in kale: carotenoids and flavonoids.
High in fiber, low in calories
Are we looking at the new trendy superfood? Kale is a superfood for two reasons: firstly, because compared to other vegetables in the same family, such as spinach or broccoli, it has a much higher amount of nutrients: vitamins, minerals and antioxidants. And secondly, because it has very few calories.
Kale also stands out for its high water content, making it an excellent natural option for purifying the body and eliminating toxins. In addition, it is very rich in copper, magnesium, potassium, sodium and omega 3 and 6 fatty acids, so its consumption as part of a balanced diet also helps maintain good cardiovascular health.
The high amount of fiber it contains also participates in this diuretic effect, which favors intestinal transit and prevents constipation.
Guacamole with Kale
This kale guacamole has the classic spicy flavor and of guacamole with
its creamy texture, but the steamed kale leaves make it greener (and healthier)!
This recipe is as easy as it sounds….first, steam the kale and cool it before mixing it with the other ingredients.
Ingredients
3 Kale leaves, stems removed
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3 ripe avocados
1 red onion, chopped
2 tbsp chopped cilantro
zest of 1 lemon, and the juice of 2 lemons
½ tsp sea salt
½ tsp ground cumin (optional)
diced jalapeno (optional)
Elaboration
Place the Kale in a pot and steam until green and very bright (about 1 minute).
Remove the kale and pat dry with a kitchen towel, let it cool, then chop it very, very finely.
Place all the ingredients in a large bowl. Blend everything together until well mixed. Season to taste.
Accompany it with nachos or toasted bread sticks.
Vegetarian Caesar Salad with Kale
If you love traditional vegetarian Caesar salad, wait until you try this Caesar salad from Kale!
It's got everything you love about a classic Caesar with the crisp lettuce, croutons, creamy dressing and Parmesan cheese, plus Kale. The dark, curly leaves make the salad lush….Kale leaves dressed with olive oil and salt have a tender texture that contrasts beautifully with the crisp lettuce.
Ingredients
1 bunch kale, stemmed
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1 teaspoon extra virgin olive oil
Salt
½ chopped lettuce
Caesar Sauce Dressing (or oil and vinegar)
A handful of croutons
Grated Parmesan cheese
Cooked chickpeas (optional)
1 avocado, diced (optional)
Elaboration
Cut the kale leaves into small pieces and place them in a large bowl. Drizzle with the olive oil and a pinch of salt. Use your hands to massage the leaves until they "wilt."
Add the romaine lettuce and toss everything together. Drizzle with half of the dressing and toss again.
Top with croutons and parmesan cheese and add more dressing, chickpeas and avocado, if desired… Ready to serve!
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