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6 Clever Ways to Eat More Kale

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6 clever ways to eat more kale

Here are 6 clever ways to eat more kale!


Kale is a nutrition superstar due to the amounts of vitamins A for eye health as well as skin health and immunity, B6 to help energy levels, C to boost immunity, K for bone health and dental health, folate, fibre for gut health, carotenoids for its antioxidant and anti-inflammatory properties and manganese for mood, menstruation and managing how cortisol affects the fat storage pathway.  All these benefits are key for menopausal women and therefore eating more kale can benefit our health.

 

To store kale, wrap it loosely and store in the fridge for up to five days. If kept longer, the leaves tend to toughen

 

You may want to remove the middle rib because it can be tough, fibrous and taste bitter.

 

People who may need to avoid or limit kale intake are those who form oxalate-containing kidney stones or take the blood thinners Coumadin or warfarin. 

 

So how can I eat more kale?

Here are 6 easy and quick ways to add more kale to your food choices.

 

Enjoy Kale Raw

1

Simply add a handful to a smoothie (but remember blitzing the kale breaks down the fibre so you lose this benefit).

 

2

As a salad

Strip the leaves off the middle rib.

Rub the leaves with a little olive oil and salt to tenderise.

Make a simple dressing with a large dollop of yoghurt, a crushed clove of garlic, splash of lemon juice, a dash of oil and some herbs (whatever you have in the cupboard).

 

Enjoy Kale Baked

3

Roasted kale is delicious and makes a healthy snack.

Tear the leaves off the mid rib.

Rub with olive oil and a little salt until well coated.

Spread on a baking tray and cook at 160C until crisp (don’t burn!),

Approx 8 to 10 minutes in the oven. Or pop in the oven after you have cooked something else and the kale will cook in the oven as it cools

 

 

For the nay sayers…. Here’s how you sneak it in!

Did you know that kale doesn’t weep water like spinach and chard so this makes it perfect to add to dishes at the end of cooking? Just pull the leaves off the mid rib, chop finely and sneak in during the last minutes of cooking family favourites.

 

4

Slice up thinly and add to risotto for the last 5 min of cooking

 

5

Add to a stew or chili in the last 5 to 10 minutes of cooking.

 

6

Chop finely and add to a pasta sauce during the last 5 minutes of cooking.

 

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