Kale is renowned as one of the most nutrient rich foods on earth, thus can be named a “Super food”. The health benefits are endless. It contains high levels of antioxidants and phytochemicals to help reduce your risk of chronic diseases such as cancers, heart disease and type 2 diabetes. As a result, this super green serves as an anti-inflammatory agent and may help reduce risk of adrenal exhaustion or fatigue and lower cholesterol when consumed on a regular basis. It is also rich in calcium, sodium, copper, potassium, manganese, phosphorus and iron.
With all the benefits that are associated with kale, it makes perfect sense that you should find as many ways as you can to get as much of it into your system as possible. AHS’s dietitian, Robbie Clark, shows you 10 practical ways to add kale to your diet. Where possible, try to consume organic rather than conventional kale as the nutritional benefits are greater. You will also find that kale will be more digestible when you find ways to break it down before eating it. You can use something with an acidic base, such as apple cider vinegar or lemon, or you can chop it up or blend it.
1. Smoothies Simply add two to five stems of kale, with leaves attached and combine with a fruit and/or protein smoothie. Use a high speed blender to break down the stems. This blending process will also help in making the kale more digestible. You can tweak the smoothie in several ways until you reach the desired taste e.g. using honey as a sweetener or cinnamon as a spice.
2. Chips Kale chips are not difficult to make at all. You can add herbs or spices to your liking or have them plain with dip. Either way you have them, they are a much healthier alternative to potato chips and even popcorn.
Remove the leaves from the stems and tear them into relatively large pieces, (roughly 3 inches in diameter) because they will shrink. Toss the leaves with a light salt and olive oil. You can also use your choice of herbs. You can then place the leaves in the oven or a dehydrator if you have one. Set the temperature at the lowest possible setting and leave the door slightly cracked. Once the chips are crisp, you can remove them, and they are ready for consumption.
See my Delicious Recipe
3. Juice Blend up a fresh fruit and vegetable juice or green smoothie. Use a juicer or high speed blender. If you want to decrease the bitterness of the kale, try adding pear, apples, beetroot or pineapple for sweeter taste.
4. Salad There are hundreds of recipes for kale salad. The choice is yours. You can choose a stem-included recipe or choose to chop it up into fine pieces. What you add is totally up to you. Kale can be an addition to lettuce or replace it.
5. Substitute Another great way to integrate kale into your diet is by substituting it for some of your other green vegetables, such as broccoli, cabbage, silverbeet or spinach. You can even make a kale soup. These simple methods listed are practical and easy to execute.
6. Pesto More flavoursome than basil pesto, which can be enjoyed by itself or is a great addition to pizza, pasta, or even in an omelet.
7. Quiche A perfect substitute for spinach for a twist on the classic cheese and spinach quiche, offering the same great taste with the added health benefits.
8. Kale Slaw A twist on the classic coleslaw. You can substitute raw cabbage for raw kale and for a healthier dressing, use hummus, plain yoghurt and fresh lemon juice.
9. Kale and Ricotta Lasagna A great vegetarian dish enjoyed by the whole family. You can substitute spinach for kale when making this combination.
10. Soup Kale can be added with other nutritious greens such as zucchini and broccoli to make a delicious and healthy green soup. Add borlotti beans or butter beans for extra bulk, protein, fibre and sweetness.
Please call your Chiropractor at AHS on 9948 2826 or visit our clinic at 9/470 Sydney Rd in Balgowlah servicing the surrounding suburbs of Allambie, Balgowlah Heights, Seaforth, Fairlight and Manly on the Northern Beaches.