Every now and then specific foods get hyped as super foods, starting a trend where you almost drown in recipes. Right now kale seems to be on everybody’s mind and I keep getting asked where and why to buy kale. So here we go.
Why should you even bother and what makes kale so special?
- Kale is high in vitamin C; more than twice the amount of what we find in oranges for example.
- Kale has more calcium than milk! And, the calcium from kale is better absorbed by your body than the calcium from milk.
- We also find kale to be high in magnesium, vitamin A and a lot of other good stuff for our bodies. Kale has proved to have benefits in cancer preventive measurements for several types of cancers including breast cancer.
In short – yes, kale is special and if you can include these green leaves in your daily life you will benefit from it.
Best cooking method is supposedly to steam for 5-10 minutes, but kale can also be boiled, sautéed, baked in the oven or even (as I prefer) be enjoyed raw, as a salad base.
Kale is cheap! You will get a whole bag full for just a few euros. So no excuses here that it is expensive to stay healthy!
You’ll find kale at the weekly local farmers market, or at Naturata if you are quick enough after they get deliveries. Several other big food chains in Luxembourg sell kale too, but I recommend you to check that it is organic, to avoid pesticides.
At the market kale is often sold still attached to the stem. Just break off the amount of leaves you wish to buy – no need to buy the whole stem unless you want to.
I recently broke my ankle and after reading up a bit on beneficial vegetables I upped my kale intake to several times a day and now I am hooked. This is my favorite salad that I eat on a daily basis, only varying the toppings. Feel free to mix and match!
- Wash 2-4 kale leaves and cut or tear into smaller pieces
- Add a pear, papaya, strawberries, blueberries or other fruit – cut in pieces
- Sprinkle with pumpkin seeds, walnuts, almonds or sesame seeds
- Optionally also add 2 dried figs or apricots cut in smaller pieces or pomegranate seeds
Make a dressing of:
- 3 tbsp. tahini (sesame seed paste) or nut butter (the 100% pure kind) or a mix of both. I use 2/3 tahini and 1/3 peanut butter.
- 2 tbsp. olive oil
- ½ – 1 tbsp. balsamic vinegar
- ½ teaspoon salt
Mix the dressing into the salad and enjoy!
Oh, and btw – my ankle has recovered remarkably fast. I am fully convinced that a healthy diet and positive mindset was part of that!
Text and photos by Lisa Fuchs, January 2015
Lisa Fuchs is the author of “Delicious grain free baking” available on amazon. She also writes about healthy and creative baking, under the name Liesel on her blog: lieselathome.com
You will never find sugar or gluten in any of her recipes and most of them are also lactose free.