Nutritional Nugget – K is for Kale

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Post by Azmina Govindji @AzminaNutrition

 

NUTRITIONAL NUGGET – K is for kale

 

Is kale really the superfood it’s often hailed as? All dark green leafy vegetables are good for you; they typically bring iron, potassium, calcium and fibre, in varying amounts. Kale is no exception, but because it’s generally darker than some other green leafy vegetables, you get more iron from it in comparison. Note that when you eat vegetarian sources of iron, you can enhance its absorption by accompanying your meal with a food that provides vitamin C – so drink a glass of fruit juice or have a mixed salad with your kale if it’s part of a vegetarian meal. Kale is also a source of vitamins A, C and K, so it really is a great food to include regularly on your menu.

 

Check out these 3 ways to enjoy kale:

 

1. Crisp it. Wash and dry the kale, spread evenly on a baking tray. Drizzle with some olive oil and bake for about 15 minutes till crispy (checking every 5 minutes). Sprinkle with dried oregano and a squeeze of lime.

 

2. Stir-fry it. Heat a dash of olive oil and throw in some sunflower seeds. Add a handful of fresh kale and a drizzle of balsamic vinegar or Worcester sauce. Stir-fry till lightly cooked.

 

3. Liven up soup. If you’re having tinned tomato soup, throw in a handful of chopped kale and some fresh mint or basil. Choose the softer curly bits rather than stalks which might be too chewy, or steam or microwave the kale before adding. It will bring texture and fibre, and your soup will feel more substantial.

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