Kale - The Ultimate Superfood!

The word 'superfoods' is being used a bit too liberally today (I once found it as an optional topping at an ice cream stand..) However, if there were just one Superfood, it would have to be Kale, hands down! Pound for pound, Kale is the undisputed champion when it comes to nutritional value, and is a perfect place to start for those looking to incorporate a healthy diet into their lifestyle, or to simply improve their health further.     

I first started having kale in a daily juice (recipes below) and noticed an immediate improvement in my condition.  I just felt a bit stronger, and had a bit more of a spring in my step in the morning. As an additional side effect, it seemed to help clear up my acne! Amazingly, I found I got even more out of it when I started blending it with other fruits and veg!

Buzzing with vitamin A, C, and K, it is also plentiful in manganese, copper and phytochemicals, which are believed to help against certain types of cancer.  Because it's so packed full of all these nutrients, if you're consuming this on a daily basis (or even 3-4 times a week), you're getting a large amount of your nutritional needs from this single green.  I like to think of it as nature's multi-vitamin.  Below are some facts about this powerhouse superfood : 

Why eat Kale?

• 1 portion (80g) of cooked kale contains 120mg of calcium, which makes it a useful source of this important mineral, especially for vegans and people on dairy free diets
• Kale is an excellent source of folate with 69µg in every 80g of cooked curly kale. Folate is the form of folic acid occurring naturally in food. Folic acid is a B vitamin and is important because it: supports the growth of a mother’s tissues during pregnancy; plays a role in normal formation of blood, and supports the immune system to function normally
• Kale is rich in lutein – an anti-oxidant which helps keep the eyes healthy. Kale contains 76mg lutein per kg, compared to broccoli which has 17mg. Experts recommend we should eat 6-10mg of lutein each day
• A portion (80g) of cooked kale contains 448µg Vitamin A which plays a supporting role in maintaining normal skin and vision, and helps the immune system to function normally
• 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
• Raw kale is an excellent source of vitamin K containing 704.8µg per 100g.Vitamin K plays a role in normal blood clotting and plays a role in maintaining normal bones
• Kale is virtually fat free and low in calories.
• IT GROWS THROUGHOUT WINTER, meaning you can get started on it as soon as you like (this post was written in January for anyone reading this in Summer.) It's also available in the supermarkets in Summer
• Kale has a definite role to play in support of the body's detoxification processes. The isothiocyanates (ITCs) made from kale's glucosinolates have been shown to help regulate detox activities in our cells.
• Kale is a incredible source of vitamin K (one cup of kale provides far more micrograms of vitamin K than any of our world's healthiest foods) and we also know that vitamin K is a key nutrient for helping regulate our body's inflammatory process.

One word of warning

Aim to always buy organic with Kale.  I say this because farmers can often lace Kale with pesticides to keep bugs off of the produce.  The last thing you want is to increase the toxicity load in your body!  Give this helpful link a quick browse - it identifies the 12 most sprayed fruit and vegetables : http://bit.ly/1d0UaTJ

But..would Kale taste a bit bland on its own..?

Yes, but fear not, I've listed some recipes for incorporating Kale into everyday dishes (remember, you can put it in literally anything!) : 

RECIPES : 

Prawn & Kale Stir Fry 

Serves 4

Prep time: 10 minutes
Cook time: 15 minutes

Ingredients:

• 500g pack kale
• 3 nests egg noodles (200g)
• 1 tbsp toasted sesame oil
• 1 onion, sliced (200g)
• 2 carrots, cut into matchsticks (200g)
• 3cm piece fresh ginger, grated
• 400g frozen cooked tiger prawns, defrosted
• 2 tbsp light soy sauce
• 75g plum sauce
• 1 tbsp chilli sauce

Method

Cook the kale in boiling water for 8 minutes, adding the noodles half way through, drain.

Meanwhile, heat the oil in a large frying pan or wok and stir fry the onion, carrot and ginger for 4-5 minutes. Add the prawns, kale and noodles.

Stir in the soy, plum and chilli sauces and stir fry for 2-3 minutes.

Lentil & Kale Soup 

Serves 4

Prep time: 10 minutes
Cook time: 25 minutes

Ingredients:

• 150g Puy lentils
• 2 x 200g packs kale
• 1.5 litres vegetable stock
• 195g can sweetcorn, drained
• 4 sprigs thyme
• 400g can chopped tomatoes

Method:

Cook the lentils in boiling water for 15 minutes, drain and return to the pan, add the kale, stock and the remaining ingredients. Simmer covered for 8 minutes then season to taste before serving.

PINEAPPLE, KALE, & APPLE DETOX SMOOTHIE 

Serves 1

Prep time: 5 minutes

Ingredients:

• ¼ fresh medium pineapple, cored and diced
• ½ red apple, cored and diced
• 50g kale
• 1 tsp fresh ginger, grated
• 200ml probiotic pouring yogurt

Method:

Place all the ingredients in a blender or food processor and blitz until smooth. Pour into a tall glass.

P.S. If you want more information on Kale, this is a great site : http://www.eattheseasons.co.uk/Articles/kale.php

P.P.S. If you have time, here's a great video on Kale and how to use it : 

Any questions or comments, feel free to leave in the box below. I love post : )

Thanks for reading,

Adam