How to eat (and enjoy) kale
If there’s one leafy green that’s made waves on the health front, it would have to be kale. Featuring in everything from risotto to smoothies, this nutrient dense brassica boasts an extremely impressive nutritional profile. High in iron, calcium, antioxidants and vitamins A, C and K, kale is also thought to possess potent cancer fighting alongside its ability to lower cholesterol. An impressive veggie indeed!
You’ve probably seen large bunches of the stuff popping up at your local supermarket or green grocer but might have wondered what to do with it. While it may look a little intimidating (and very green!) kale is wonderfully versatile and can be used in a variety of different ways.
The key to enjoying kale is ensuring you pick a fresh, healthy bunch with beautifully tender leaves. Try looking for the following:
- Richly green leaves with a strong stem
- Healthy foliage without rotting or yellow patches
It also helps to remove the stalk and only eat the leaves, as the stalk can be very tough and quite bitter.
When preparing and eating kale, there’s not much you can’t do! Kale can be enjoyed:
- Raw – in salads and green smoothies
- Steamed – Alone or with other greens
- Sautéed – In a pan with butter or olive oil
- Boiled – In a saucepan with other similarly sized greens
- Lightly roasted – in a warm oven to create kale “chips”
If you’re a newcomer to the kale game try adding a small amount to your meals gradually. You could think about:
- Dicing or shredding some up to add to your favourite salad
- Popping a few smaller leaves in your smoothie
- Shredding and adding to pasta, cous cous, soup or risotto
- Wilting and adding to eggs or mushrooms on toast
- Steaming as a side dish alongside meat and other veggies
The sky really is the limit when it comes to adding a daily or weekly dose of kale to your diet.
Related links:
Healthy breakfast smoothie bowls
Healthy (and delicious) fruit smoothies
Three super healthy breakfast ideas