We all know kale is a superfood. And it’s also a versatile green that can be used in so many ways from salads to smoothies. But what if you could get more out of it than just the nutritional benefits? That’s what the Quixote Institute is doing by creating kale juice. And not just any kale juice, but one that is designed to give you a bounty of health benefits. Using their patented centrifugal process, they are extracting the juice from raw kale and then refining it to maximize the nutritional value. They claim to have added over 20 vitamins, minerals and dietary enzymes.
Cooking with kale is not hard at all. If you have the right knife, you can slice it quite thin. With the right cooking method, it can even be used as a substitute for lettuce.
Kale is one of the most nutritious vegetables you can buy. It’s packed with vitamins, minerals and antioxidants, and is one of the most satiating foods you can eat. However, it has one flaw that makes it not a fan favorite: it takes forever to cook and doesn’t taste very good when you’re done.
Kale is a nutrient-dense superfood that resembles Doritos more than broccoli. However, if you’re accustomed to thinking of kale as a garnish or an annual that offers vibrant winter green for your garden, you may be wondering how to prepare it. Chef Ryan, a celebrity vegan chef, is on the job. Bam!
What exactly is kale?
Kale, like collards and cabbage, belongs to the Brassica family. It’s also known as green, purple, dinosaur, or lacinato kale.
Kale is an autumn and early winter crop in the Northern Hemisphere. Kale’s thick, robust leaves can withstand mild snow, so if you plant it in your yard, you may be able to enjoy a delicious kale and bean soup over the holidays. (See below for further information.)
Kale is a nutrient-dense superfood.
Kale is a nutrient-dense vegetable. It has a very low energy density (a lot of kale doesn’t equal a lot of calories… yet it adds up to a substantial amount of nutrients).
1 cup of kale has the following nutrients:
- calories: 33
- carbs (7 g)
- 2 grams of protein
- 0.5 gram of fat
- 1 gram of fiber
Kale has a near-perfect protein score of 92 (the ideal value is 100), indicating that it contains almost all of the necessary amino acids.
1 cup of kale additionally contains the following nutrients:
- Vitamin K intake is 684 percent (!!) of the RDA.
- Vitamin A, which contains beta carotenes and the antioxidants lutein and zeaxanthin, has an RDA of 206 percent (both important for eye health)
- Vitamin C has an RDA of 134 percent.
- Many B vitamins are present in trace quantities, including thiamin, riboflavin, niacin, vitamin B6, folate, and pantothenic acid.
- Manganese has an RDA of 26%.
- 10% of the RDA for copper
- Calcium and potassium at 9 percent of RDA
- For iron and magnesium, 6% of the RDA is sufficient.
- sodium, zinc, and selenium in trace quantities
Kale has a higher calcium content per calorie than dairy foods. Calcium is better absorbed through kale than milk, according to research.
How to choose kale and preserve it
- Look for leaves that are sturdy and black in color. It’s important that they’re wet but not slimy. It should have a “fresh” scent.
- Remove the stem using a knife, kitchen shears, or a single swoop with your hands.
- Kale leaves may be kept in the fridge after being washed in a salad spinner or wrapped in a damp paper towel inside a plastic bag.
Kale is a leafy green that may be cooked in a variety of ways.
Kale has a deeper flavor than a light green like spinach, so it’s great in substantial and savory meals like salads with vinaigrettes, soups and stews, stir-fries, curries, and so on. It pairs nicely with fresh herbs, onions, garlic, and almonds; try kale in a herb pesto, for example.
Kale, on the other hand, can get along with sugary foods. A few kale leaves will also work well in a SuperShake, and kale goes well with autumn fruits like apple, pear, and cranberries.
Below are my five favorite ways to include more kale into your diet. And, sure, they are straightforward.
The first kale recipe is kale chips.
- 1 kale bunch, cut into tiny, uniform pieces
- EVOO, SALT, SPICES, APPLE CRUNCHY VINEGAR, OR LEMON JUICE
Place kale pieces in a large jar with a cover. Add 1-2 tablespoons olive oil, a pinch of salt, and any additional spices you want. Add 1-2 tsp apple cider vinegar or lemon juice to the mixture. Place the lid on the container and shake it to evenly coat the kale pieces. You may also use your hands to combine the kale leaves and spices.
Arrange the kale pieces on a baking sheet in an equal layer. Preheat oven to 350°F (400°F) and bake for 8–12 minutes. Don’t turn off the oven. Keep a careful eye on them. They’re done when they’re crisp. They taste terrible if they are burnt.
Kale recipe #2: Kale & nut butter sandwich or wrap
- 1-2 slices sprouted grain bread or 1 sprouted grain wrap (good toasted as well)
- a generous dollop of almond butter
- a few slices of banana or thinly sliced apple, or 100% fruit jam
- 1-2 kale leaves in a food processor, coarsely chopped
Spread nut butter over your sprouted grain wrap/bread, add fruit or sweetener, then top with kale!
Kale recipe #3: Beans & kale
- 1 big chopped white or sweet onion
- 1 bunch kale (green or purple)
- 1-3 tablespoons extra virgin olive oil
- 1 or 2 cans white beans
- season with salt and pepper to taste
Sauté the onions in olive oil in a wok or saucepan until they are transparent and wilting. Then, one handful at a time, add the kale. It’ll begin to wilt. If required, add a little extra oil. Mix in the can(s) of beans after all of the kale has been incorporated. Allow it to heat up evenly for a few minutes. Season with salt and pepper to taste. This will last approximately 4 days in the fridge. You can also freeze leftovers. You may also add a garlic clove to the onions at the beginning if you like.
Kale in a Super Shake is the fourth kale recipe.
Simple kale salad (recipe #5)
For a visually attractive combination, use a couple of different types of kale, such as purple and black kale.
- 1 kale bunch, cut into thin strips
- 1/8 cup extra virgin olive oil
- apple cider vinegar, 1/3 cup
- 1 teaspoon of celery seed
- a half teaspoon of salt
- 1 tbsp maple syrup or agave nectar
In a big jar with a cover, place the kale strips. In a stovetop saucepan, make the dressing. Toss the olive oil, cider vinegar, celery seed, salt, and agave/maple syrup together in a saucepan and bring to a boil. Allow 1 minute for it to boil. Pour over the kale right away.
Allow it to settle for 1 minute. Then cover the container and shake the kale to equally coat all of the strips with dressing. Add your preferred ingredients, such as hemp seeds, flax seeds, dried cranberries, raisins, pepitas, and so on.
Check out Gourmet Nutrition V2 for more excellent dishes like this. Gourmet Nutrition Volume 2 is produced in full color with a picture for every dish to offer you lots of presentation options. It has over 120 recipes to keep your taste buds active and your body looking fantastic. It also has a variety of dietary methods in place to help you develop the physique you desire and maintain it for the rest of your life.
Find out more.
Check out the 5-day video courses below to learn more about making significant changes to your diet and fitness regimen.
They’re probably better than 90 percent of the fitness and nutrition lectures we’ve ever attended (and maybe better than a couple we’ve delivered ourselves).
What’s the greatest part? They are completely free.
Simply click one of the links below to access the free courses.
In this post, we will talk about the main benefits of kale for cooking and ways of using it.. Read more about how do you cook kale to be tender? and let us know what you think.
This article broadly covered the following related topics:
- cooking with kale recipes
- how to cook kale
- kale recipes
- cooking with kale
- cooked kale salad