Eat more kale!
All the amazing feedback that we’ve been getting lately is leaving us pretty much speechless. When we first began this blog, as a hobby and out of simple passion and a desire to learn to cook better, we never ever (ever) thought our humble recipes will make it outside our small Australian kitchen. Now, wake up each day to new words of encouragement and that is simply amazing. We’re so so grateful, beyond words.
Kale is quite a recent discovery in our kitchen and boy are we happy we learned about it. At the beginning we were simply using it to make pies, but nowadays (since we know each other a little bit better) we add a bit to almost everything: soups, salads, sandwiches, stews and what not. If you haven’t heard of it or tried it before, we recommend you give it a go. It’s rich in nutrients, has a gazilion of health benefits and it’s super tasty!
A handful of kale gives us about up to 15% of our daily calcium needs, 40% that of magnesium, and over and about our daily needs of antioxidant vitamins A, C and K – 180%, 200% and 1020% respectively. It’s a good source of protein, minerals, carotenoids, flavonoids, lutein and the list goes on.
What do all these do for us? They help us prevent various types of cancer, they help us lower LDL (the bad cholesterol) and maintain a healthy heart. They promote good bone and eye health. I bet you’re looking at my simple salad now like it’s a magical potion that will help you keep healthy. Well, it is 🙂
Other ways to include kale in your food is to braise it and serve it as a side with some toasted nuts and seeds, add it to pesto and serve it with pasta, chop it finely and add it to soups such as minestrone, add it to pizzas or stews and even make kale chips (the latter is on our to do list as well).
- 1 big kale leaf
- 1/2 cup shredded red cabbage
- 1/2 big carrot, grated
- 1/2 red pepper, thinly sliced
- 1 TBSP sesame seeds
- 1 TBSP tahini
- 1 TBSP olive oil
- 4-5 TBSP freshly squeezed lemon juice
- 1 tsp crushed cumin seeds
- Toasted seed mix to serve: sesame, sunflower, pepitas
- Wash and finely slice kale.
- Add kale, cabbage, carrot, pepper to a bowl and sprinkle with sesame seeds.
- To make the vinaigrette, add tahini, olive oil, lemon juice and crushed cumin to a jar and stirr until all ingredients are mixed.
- Add the vinaigrette to the veggies and mix with your hands to coat everything in everything.
- Serve with toasted nuts and seeds.
At the same time, there is such a thing as too much of a good thing. Because it’s so super concentrated in nutrients, we really shouldn’t have a lot of it. The abundance of Vitamin K for example can cause some people problems. The oxalates it contains can also interfere with calcium absorption, which is not good for people with calcium deficiency. We’re not nutritionists over here, but there is plenty of information available at the click of a button and also when in doubt, check with your doctor. Always know your vegetables and what they can do for you!