If you are a person who is always looking for the best way to prepare healthy foods to include in your diet, you should know all the varieties that you can make with kale in order to obtain all its health benefits.
Of all the green vegetables that are super healthy , kale is king, as it is one of the healthiest and most nutritious foods that can exist thanks to its content of beneficial compounds that have powerful medicinal properties.
Index
Benefits of eating kale for your body
It is important that you include this vegetable in your meals in order to take advantage of all the excellent benefits it gives to our body, thanks to its excellent properties and it is considered a super food.
To the belong to the group of cruciferous vegetables such as broccoli, Brussels sprouts and cauliflower is a very healthy food and is recommended by many doctors and nutritionists to include in our daily diet.
There are several types of kale, and they differ in the shape and color of their leaves, as there are some that have purple or green leaves, and they can have a smooth or a little curly shape. Of all the varieties that exist, kale is the most common and it is the one you will probably find on your visit to the market.
It is mainly a very nutrient dense food as it contains vitamins A, K, C and B6, manganese, calcium, copper, potassium and magnesium. Additionally, it has very little fat and a low calorie content. So consuming kale increases the total nutrient content of your diet.
Kale is also loaded with a host of antioxidants , just like other green leafy vegetables, and these help counteract the oxidative damage that free radicals cause in the body.
Among the antioxidants that kale includes, we can name vitamin C, beta-carotene, as well as several flavonoids and polyphenols that exert their incredible antioxidant effect on your body and that allow toxins to be eliminated more easily.
According to some research carried out, it is believed that oxidative damage may be related to the appearance of various diseases and premature aging, so consuming kale will benefit you by giving you a younger appearance and avoiding the appearance of wrinkles in the short term .
More information on this topic with: Coconut oil uses for wrinkles
The best thing about antioxidants is that they are not only responsible for protecting your body from oxidative damage , but they also exert incredible benefits on other systems such as protecting the heart, lowering blood pressure and having anti-inflammatory, antiviral and antidepressant properties, to name. just a few.
The vitamin C that kale contains is very important for the body , and the best thing is that this food is a good source of this powerful antioxidant. It is mainly important for the synthesis of collagen, which will benefit your skin as it will make it more flexible and less prone to the appearance of wrinkles.
In fact , kale is one of the vegetables with the highest vitamin C content compared to other similar ones, since it contains almost five times more vitamin C than spinach, which is one of the best known sources of this powerful vitamin.
This means that if you are a person who needs to consume vitamin C to improve health, you can forget about all the commercial supplements and start including kale in your diet, since a cup of this vegetable will contain more of this vitamin than a whole orange.
Another benefit of including kale in your diet is that it can lower your cholesterol levels, which reduces the risk of cardiovascular disease . If you are a person who has suffered from heart disease it is important that you start consuming kale to decrease the chances of a heart attack over time.
Additionally, according to several studies carried out they showed that drinking kale juice every day for a period of 12 weeks produces an increase in HDL cholesterol, called “good” cholesterol , and decreased levels of “bad” LDL cholesterol, by at the same time that it improved the antioxidant status of the body.
To obtain all the cardiovascular health benefits that kale can provide, experts recommend consuming steamed kale, since preparing it in this way enhances the cholesterol-lowering properties and makes it as powerful as the medications used for this purpose.
How to properly prepare homemade kale
If you want to start including kale in your diet, you should know what are the different ways in which you can prepare it so that you have variety in your dishes and can enjoy the delicious flavor of this vegetable in the right way.
For more information, see our articles on: Broccoli: 21 Health and Sports Benefits, Types, Calories, Recipes and How to Consume It
If you are a person who is not used to including vegetables in your diet , it is preferable that you start eating kale in its cooked preparations or even in its baked variety as “chips” so that you begin to get used to the flavor and you can start enjoying it slowly.
The important thing is that you make the decision to prepare this vegetable that brings so many benefits to your health , and that you prepare it correctly, so that you can share it with your family so that everyone can obtain the healthy benefits of this food.
How to properly cook kale leaves
There are a variety of ways you can cook kale leaves . To prepare them correctly you must choose a kale that looks in good condition so that you make sure you have leaves that are delicious to your palate.
The next step will be to wash the leaves and stem very well in order to disinfect it and eliminate any microorganisms that may be found in it and that may be harmful to our body.
The next thing you will do is choose the way you want to eat it or the way you want it to accompany your food. You can prepare it boiled, sautéed, steamed, or eaten raw in a salad with other vegetables.
When you combine kale leaves with other vegetables you can get a very nutritious and healthy salad, and the best thing is that being a natural food you can serve yourself a considerable portion so that you feel full once you have finished eating.
How to cook boiled kale
If you want to prepare the kale in a simple way then you can prepare it boiled, since you only need to place the leaves in a pot with water to boil and wait until it has a tender consistency.
By preparing it boiled, you will be able to remove the bitter taste that this vegetable may have in its raw preparation, but the disadvantage is that this method can cause it to partially lose its nutrients.
Remember that the kale leaves that you put to boil must be very well washed and you must remove the stem , since it will not be able to become soft when boiled so you can discard it.
Once it has boiled, use a strainer to drain and remove the water and move the leaves to remove any excess moisture that may have been trapped. You can season the kale with salt, pepper and a little lemon and you will have a wonderful addition to one of your meals.
If you liked what you read, we also recommend: Free radicals: How to reduce them and associated diseases
How to steam kale
The kale to steam is a better choice than boiled , as this better maintains its health benefits and also have a nice texture firmer and palate.
If you want to prepare a delicious steamed kale, the first thing you should do is wash the leaves , remove the stem and then cut the leaves into smaller pieces as this will ensure better cooking.
Use a steamer to cook the kale, adding a few milliliters of water to create the steam . When the water begins to boil, place some onion slices in the bottom and top with the kale leaves. Put the lid on the steamer and in 5 minutes it will be ready.
Place the kale leaves in a bowl and add the onions, olive oil, lemon juice, finely chopped garlic, salt and pepper to taste for a very delicious flavor .
How to cook kale stir fry
The sautéed kale leaves are a delight and the best part is that it is very easy to prepare . The first thing is to add a drizzle of olive oil to a skillet over medium-high heat. Add two cloves of garlic, finely chopped and cook until smooth.
For this recipe you should use a new and fresh kale , since the leaves will be softer. Cut the leaves and stem into slightly large pieces, and add them to the pan. Add half a cup of water and cover the pan to cook for about 5 minutes.
Remove the lid and continue stirring until all the liquid has evaporated . Add salt and pepper to taste and a dash of vinegar to season and enjoy a delicious sautéed kale.
How to cook curly kale
If you have wondered what kale is, you should know that it is another of the names by which kale is known, that is why it is also called curly kale or kale . To cook this delicious cruciferous vegetable you have many options, and you can cook it like the rest of the cabbages.
Among the different methods you can use to cook curly kale are steamed, sautéed, boiled, and you can even eat it baked. It is a good companion for any meal and you will feel very satiated after having eaten it.
Check in this article: Cabbage: Properties, Benefits and Recipes for weight loss
You can prepare it in salads, carpachos, soups, casseroles and also include it in pizzas if you wish. You just have to combine it with your favorite food to take better advantage of its flavor and high density of nutrients.
How to cook kale with quinoa
Would you like to enjoy a delicious and very healthy meal? If your answer is yes, then you can prepare the kale in a delicious salad accompanied by quinoa to enjoy at dinner or lunch.
Prepare the quinoa first by washing it very well and then bringing it to a boil over medium heat with a splash of olive oil and salt , covering it and letting it cook for about 20 minutes.
While the quinoa is cooking you can prepare the kale. Separate the leaves from the stem and cut them with your hands to make them digestible . Wash them very well, rubbing and massaging them so that they have a better consistency.
Make a vinaigrette with lime juice, olive oil, apple cider vinegar, French mustard, and a pinch of salt. You can chop some nuts and pine nuts to give a more delicious touch to the salad . You can also add a radish, chopped into small pieces.
Add the vinaigrette to the kale leaves and massage them again so that they are not so hard and become leaves with a nice texture. When the quinoa is cool, add it to the kale and add the other ingredients. And ready! You will have an exquisite, very nutritious salad.
Prepare the kale correctly in the microwave
If you are in a bit of a hurry and want to enjoy kale but don’t have time to cook it , you can take advantage of your microwave to prepare it in a very simple and fast way.
Wash the kale leaves, remove the stem and dry them very well. Then, cut the leaves into small pieces with your hands to make them bite-sized. Add them to a microwave-safe bowl and season to taste.
Place the bowl in the microwave and set a cook time of 2 to 3 minutes at a power between 800-1000 watts. You may need to check for doneness halfway through and stir the leaves a bit.
After the necessary time has elapsed, you will get some crispy kale leaves that you can enjoy as a delicious snack once they have cooled. You can season with different spices and herbs and serve it on a plate with other appetizers to enjoy a delicious snack.
Enter and read this important article: Nutritious and easy snacks and snacks for recess
Properly preparing kale in the oven
You probably didn’t know that you could make baked kale and result in delicious “kale chips” that are very healthy and work great as a healthy snack.
You will only need to wash and drain the kale leaves very well, and then you will remove the stem. Make bite-sized pieces to make them easier to digest . Season the pieces with salt, pepper and olive oil; and place spread out on a parchment-lined baking sheet.
Make sure that the leaves are well spread out and that they do not mount between them so that they can cook better. Preheat the oven to a temperature of 180 ° C, and when it is hot, insert the baking sheet for a time of 8-9 minutes.
Once they are baked, transfer them to a bowl or and enjoy a delicious healthy snack . You can also wait for them to cool and store them in a container with a tight lid so they stay crisp longer.
How to cook crunchy kale
Crispy kale is an excellent option to snack between meals to ensure that you are not gaining weight, on the contrary, you are taking care of your health. This snack has become the favorite of many, and best of all, it is very easy to prepare.
You can prepare the crunchy kale in the oven or also in the microwave , it all depends on the time you have. The preparation in both cases is the same, you must wash very well, separate the stem, season the leaves and cut them into small pieces so that you have small bites.
Then, you put the leaves to cook in the oven or in the microwave until they have a crunchy consistency, you remove them from the cooking site, you wait for it to cool a bit and that’s it! You will have a fabulous snack.
Wrong ways to cook kale
As kale is a vegetable that can be prepared in many ways, you have the possibility to choose the one you like the most and with which you prefer to accompany your meals.
The main thing to keep in mind is that you must wash the leaves very well to disinfect them and thus eliminate any microorganisms that they may have. If you do not clean them well, you will be making an incorrect preparation.
When you go to prepare the kale for salads, apply the massage technique, which consists of seasoning the leaves and moving and massaging them to obtain a smooth texture, otherwise they will be a bit hard and it will not be pleasant.
We suggest reading this article about: Green Leaves: Side Effects, Benefits, Properties and Healthier Types
Can I eat kale daily?
Surely now that you know all the benefits of this powerful vegetable you will want to include it in all your meals in order to obtain all the nutrients and vitamins that your body needs to stay healthy.
The truth is that you can eat kale daily, as long as you do not consume it in excess , because it will not be good for your body. You can include this vegetable as part of your meal, be it lunch, breakfast or dinner, and intersperse it with other vegetables so that you get the greatest amount and variety of nutrients possible.
Excesses, even of vegetables and healthy foods , are always bad and are counterproductive for your body. It is better that you maintain a controlled intake of all the foods that you include in your diet so that you can have a good balance of nutrients, vitamins and minerals.
Is kale better at room temperature or frozen?
If you have bought kale to prepare it in your meals it is important that you know how you should store it properly so that it can be preserved for much longer . It is best to store the kale in the cold because it helps to better preserve the food and prevent the proliferation of pathogenic microorganisms.The best option is to store the kale in the refrigerator previously washed and in an appropriate container. You can also freeze the kale leaves to use later to make a smoothie.
The most important thing is that you do not store the kale at room temperature , because the bacteria can reproduce very quickly and that will damage the vegetable.
Is boiled kale good for your health?
Boiled kale is one of the great ways you can prepare this food, and best of all, it is very good for your health, so you can include it in a dinner for a delicious and healthy meal .
Many specialists recommend boiled kale for those who are beginning to include this vegetable in their diet as this will give them a smoother flavor and a much more pleasant texture. Even children might like this way of preparation better.
Can I lose weight by eating kale daily?
Kale has many properties that make it a food that helps with weight loss . Although it is low in calories, it has the necessary amount of nutrients that help you feel the satiety effect after each meal. In addition, its fiber and protein content makes it an excellent food to promote weight loss.
Read the article we have about: Flax seeds to lose weight
Although there is no study that directly proves the effect of kale on weight loss, it can be inferred that consuming it daily will help you feel full, which will lead to you eating less junk food and obtaining more nutrients, therefore that will help you lose weight.
In addition, by starting to eat a healthier diet that includes various vegetables, you will begin a change in your lifestyle and habits that can make you feel more energetic to exercise and begin to move in order to lose those extra pounds and achieve the weight you want so much.
The vegetables can be great allies when it comes to losing weight , and it’s better than the kale can prepare delicious snacks to help you in those moments of anxiety so that better control can what you eat and do not incur in excesses that can make you gain weight.
Kale Reader Resources
Kathie Sand always saw the world of beauty as the terrain on which to build her professional career, a goal that was clear to her when she was only 15 years old. Her great concern to expand knowledge led her to settle in Paris where she studied hand in hand with the best beauty professionals and with the most advanced techniques for skin care.