Some people say kale is so last year and really not the trending green any more, but let’s be serious: will kale ever really be a non-thing?
And with the incredible health profile that it boasts, why would you want it to be on the outs?
Make a kale renewal in your life for 2018 and soak up these 4 need-to-know facts:
- You need to massage it – Kale is a hearty green, that stands up well to being lightly sautéed or cooked, and as such does well in stir-frys, soups and stews, as you can add it in without having it wilt away to nothing. If you want to eat it raw as a salad green however, it is recommended that you massage it first to break it down and make it less tough. To do this, use some salt and your choice of healthy fat, such as some avocado, olive oil or Hemp oil. Strip the kale off its stalk and place in a bowl. Sprinkle with salt and then add ¼ of an avocado, or drizzle with your preferred oil. Use your hands to massage the oil and salt into the kale, observing as it starts to slightly change color and become softer.
- There are different types – While you are likely used to seeing the most common type of kale, known as curly kale – characterized by the classic kale green colour and curly ended leaves – you may be impressed to find out that there is actually several other types of kale to choose from. Red kale, looks similar to curly kale, with purple leaves that are slightly less curly. Dinosaur kale has longer, wrinkly leaves attached to a hard stem and is also known as Tuscan Kale or Lacinto Kale. Russian or Siberian Kale has fringe like shaped leaves, which look slightly like rocket and have a similar peppery taste.
- You can bake it – There are not a lot of greens that you can bake in the oven and still have turn out firm enough that you can hold it in your hand. Kale chips make a great snack or accompaniment to your lunch and are super easy to make. Begin by following the steps above to massage the kale in oil. Next, add some seasoning or flavouring into the bowl, such as nutritional yeast or smoked paprika, and toss the leaves in the seasoning until they are all lightly coated. Bake at 350 degrees Fahrenheit, for 8-10 minutes or until crispy!
- Nutritional superstar – Like many greens, kale is a powerhouse when it comes to its nutritional profile. IN fact, kale is indeed heralded as a superfood, and is also considered a cruciferous vegetable, falling into the same family as cauliflower, cabbage and brussel sprouts. This family is high in fiber and also rich in sulfur, a mineral not found in a lot of other vegetables and fruit. An increasing number of studies show that the breakdown of sulfur yields chemicals which are critical in helping reduce the development of cancer cells.
Not your average leafy green, kale has lots of benefits, lots of unique health properties and is pretty versatile in what you can do with it. Get ready to fill your plate!
By: Laura Peill – Viand Nutrition