Kale. What the hell is it? For the past couple of years we’ve heard and seen fitness freaks and LA socialites getting their knickers in a twist over the stuff.
Bunches and bunches of it, taking over the culinary world like a plague of vivid green. I was starting to wonder whether it was actually good for you or if it was just a fashionable ingredient – if there ever was such a thing. But through a bit of experimentation and research, there is conclusive evidence to suggest that Kale should be your new favourite ingredient and in every meal you ever cook from this point onwards.
Bunches and bunches of it, taking over the culinary world like a plague of vivid green. I was starting to wonder whether it was actually good for you or if it was just a fashionable ingredient – if there ever was such a thing. But through a bit of experimentation and research, there is conclusive evidence to suggest that Kale should be your new favourite ingredient and in every meal you ever cook from this point onwards.
It has health benefits — and LOTS of them! It is the Chuck Norris of super foods. The “Queen of greens”. Kale, an emerald, curly variant of the cabbage family, holds more vitamins and minerals than you can shake a stick at. One cup of Kale holds only 33 calories; 0% fat; a number of anti-oxidants and is a rich source of Vitamins A, C and K. This all sounds wonderful but what does it mean for you? Vitamin A helps fight infection and keeps your skin and insides healthy. Vitamin C protects cells; keeps your organs from falling apart and helps to heal wounds. Vitamin K, again, helps to heal wounds for it aids blood clotting during the healing process. It promotes anti-oxidant activity and there is even some evidence to suggest that it helps to build strong bones. That, along with the 9% of your GDA of Calcium obtained from one cup of Kale, and you’ll be bionic before you know it.
And that’s not it. Tests have shown that Kale can prevent cancerous cell growth, lower cholesterol and reduce the risk of heart attack (more effectively when cooked). All bold claims but the science is right behind it, pushing Kale to the top of rank of kick-ass ingredients.
The best bit? It’s cheaper than chips. It only costs 95p for a 200g bag in Asda, which will be enough to see you through a couple of days. For many students, it is always quite a difficulty to eat healthily on a budget. We all laugh at the beans on toast stereotype because it’s EXTREMELY accurate, but this doesn’t have to be the case. Healthy foods – particularly Kale, can be well within your weekly allowance and it tastes so much better than a mugshot or a potnoodle.
Like many vegetables, Kale can be a little bit boring in flavour, but hey it’s cabbage – what did you expect? You can cook it in a number of ways: boiled or steamed with your Sunday lunch, stir-fried, oven baked or raw in a salad, juice or smoothie.
Two of my favourite ways to cook the stuff are stir-fried with chilli and garlic, and baked into crisps. Here’s how to do it.
Stir-fried Kale with Chilli and Garlic:
As a general rule, always wash your Kale before you cook it.
You will need:
Kale (as much as you want)
1 Chopped Spring Onion
1 Chopped Clove of Garlic
1/2 Teaspoon of Chilli Flakes.
1 Teaspoon of butter/spread (I use I Can’t Believe It’s Not Butter Light because it’s usually only £1 in Asda).
Salt & Pepper
Recipe:
1) In a saucepan, melt the butter over a medium heat.
1) In a saucepan, melt the butter over a medium heat.
2) Add in the washed kale and stir it around. It will start to wilt a bit like Spinach.
3) After 2 - 3 minutes add in the spring onion, garlic and chilli flakes. Cook for another 2-3 minutes, making sure the garlic does not burn, turning bitter.
4) Take the pan off of the heat and add salt and pepper to taste.
5) Serve as a snack but to make more of a meal out of it, I add some couscous or bulgur wheat.
Kale Crisps:
I kept coming across this recipe on Pinterest and felt it would be a great substitute for your usual packet of Cheese and Onion. I’m a crisp fiend, so finding a healthier recipe for crisps was IDEAL. I’ll be clear, do not expect it to be as crunchy as a potato crisp. This is a whole new experience in itself.
You will need:
A baking tray lined with grease proof paper
Washed Kale (a whole bag makes an awful lot, so good for having company, or just use half a bag for yourself)
2 Teaspoons of Olive Oil
A sprinkle of Garlic Salt & Black Pepper
Recipe:
1) Preheat your oven to 180°c.
1) Preheat your oven to 180°c.
2) Add your washed Kale to a bowl and add the olive oil. Mix it up with your hands so that the leaves are coated.
3) Crack in the pepper, as much as you would prefer. Sprinkle in some garlic salt.
4) Lay out your leaves into a single layer on the baking tray. You may need to have two trays on the go, or make 2 batches.
5) Place the Kale into the oven on the middle or lower shelf and cook for 15 minutes, or until it has become notably crisp.
6) Remove the Kale from the oven and serve in a bowl for sharing. Or not to share. You don’t have to share.
I use salt and pepper to season, however you can use whatever flavour combo that takes your fancy.
No comments:
Post a Comment