Wednesday, September 4, 2013

why you should eat kale

Kale is a green vegetable ,is not only delicious ,kale also has a lot of nutrients.
+Rich in vitamin A and lutein 
Kale is one of these best sources of lutein. According to Fred Khachik chemist - who work for the Department of Agriculture Agricultural Research USA, lutein may help cancer protection. Lutein can also supported in prevention of macular degeneration.

Kale also contains beta-carotene, a form of vitamin A, which helps strengthen bones and teeth, as aids in the prevention of infection and eyesight beneficial to. Vitamin A is also contribute to skin, beautiful hair, healthy teeth gums

+Rich canxi
Kale is also a healthy source of calcium. One cup of kale vegetables give you 28% of daily calcium and minerals. The body is full of calcium supplements every day to maintain healthy teeth and bones and help prevent osteoporosis.

+Rich vitamin c
The green leafy vegetables are often be useful in improving of mental health and physically. A diet has cooked kale give you almost 100% of vitamin C daily. In addition, it also helps young skin, vitamin C and is a good antioxidant. Vitamin C supports immunity system, helps to keep your body in healthy state.

+Rich kali
One cup of kale give you with 300 mg of potassium. In combination with sodium, potassium can help prevent of high blood pressure and stroke. Potassium can also help you avoid depression and always cheerful moods

why you should eat kaleIt contains vitamin K
Although vitamin K does not have a lot of kale, but this vitamin is very important in blood clotting. Women have heavy menstruation parties vitamin K supplement because it helps to reduce menstrual cycle. Vitamin K also has prevent the effects bone impairment.


Kale Market Salad Recipe -Yummly

Ingredients

  • 2 stalks green garlic (or scallions, rinsed and chopped, ~1/4 cup)
  • 1/4 tsp salt (fine grain sea, plus more to taste)
  • 2 tbsps fresh lemon juice
  • 1/3 cup extra-virgin olive oil
  • 2 tbsps avocado (ripe)
  • 1 tsp honey (or to taste)
  • pepper (fresh, to taste)
  • 1/2 bunch kale (destemmed, torn into pieces)
  • 1 cup farro (cooked, or wheat berries, semi-pearled or whole)
  • 41/2 carrots (farmers' market, very thinly sliced)
  • 1 bulb (small, fennel, transparently sliced)
  • 1 avocado (cut into small cubes)
  • 1 slice toasted
  • 1 handful almond
 

Kale Market Salad Recipe

There's a small restaurant in our neighborhood known for great pizza. And yes, the pizza is on point. But, really, it's their salads I crave - substantial, always changing, made from whatever looks great at the market. I'd tell you the name of the place, but scoring a table is already enough of a wait. It's Ragazza. I ordered a ringer of a salad the other night, and have been making a version at home in the days since - kale, farro, lots of avocado, carrots and fennel tossed with a creamy green garlic dressing. It's as good as it sounds. The version I've been making is down below, or you can check out the version Sharon makes with little gem lettuce here (scroll a bit).
Kale Market Salad Recipe
Kale Market Salad Recipe
To prep the fennel and carrots, it's worth using a mandolin if you have one. If not, no problem, just use a knife an slice very thinly. If you do too crude a cut the salad loses a bit of its finesse. I like it made with semi-pearled farro, but when I ran out of that reached for wheatberries too. Either way is good.
It has been a bit wild around here and this sort of thing is nice to be able to throw together on somewhat of a whim. To keep most of the ingredients prepped isn't a big deal (grains/dressing/carrots/ nuts)...then, it's not much of a leap to a full meal by adding a poached egg.
Thank you to everyone who stopped by QUITOKEETO yesterday. Also(!) apologies to those of you who got there after all the items sold through. I imagined that we'd stocked plenty to carry us through a two week run, and let's just say I misjudged that. By a mile. There were a few factors going into it - some of the items are so limited (or vintage) that there was no way to stock more, we have some physical space limitations, that sort of thing. Anyway, thanks for your patience (and enthusiasm!) - the learning curve on this one is steep! xo -h 

Benefits of Kale

Benefits of Kale


"Kale is high in fiber, antioxidants, carotenoids such as lutein, good for eye health; flavonoid, quercetin, helps fight inflammation, and sulforaphane, anti-cancer"-Phil Lempert, a food industry analyst the U.S., said.

Kale also acts as an anti-inflammatory because many contain omega 3 fatty acids, and vitamin K is more than double compared with other cruciferous vegetables. This is also a rich source of tryptophan, calcium, magnesium, potassium, iron and protein, expert says Lempert. "In fact, fresh kale has more vitamin C content of an orange"

Fried Kale

 

Ingredients

  • 1 tbsp extra-virgin olive oil
  • 2 garlic cloves (thinly sliced)
  • 2 bunches kale (average size ends trimmed sliced into 1 inch pieces)
  • 1/2 tsp coarse salt
 
You can try making crispy kale dish especially delicious basic formula as shown below . You can also change many different flavors and if you tried hard to deny this item in the next intake . This is a vegetarian dish flavored hard to stop when the trial .
Not all the dishes like crispy fries are not healthy you. With crispy kale dish can help you both have good appetite , ensuring adequate quality and still lose weight . These snacks help you do not need to go anywhere to buy to take time .
Preheat the oven at a temperature of 148 ° C. Drizzle with oil , sprinkle with spices , so absorbed in the tabloids . Bake for 20 minutes , rotating the baking tray and shelf change ( moving from top to middle shelf or vice versa ) , baked more than half during the initial baking time . You should do 1 or 2 parts to try . With crispy kale dish , you can get creative with different flavors same way .
1 . lemon1 teaspoon olive oil1 teaspoon dried lemon peel is packed1/8 teaspoon sea saltEach section contains : 80 calories , 5g fat , 7g starch , 230 mg sodium , 2 g fiber , 2 g protein

2 . mustard1 teaspoon olive oil3/4 teaspoon smoked paprika1/8 teaspoon sea saltA little pepper to taste stimuliEach Lot : 80 calories , 5 g fat , 7 g starch , 240 mg sodium , 1 g fiber , 2 g protein

3 . sesame1 teaspoon roasted sesame oil1 teaspoon roasted sesame seeds1/8 teaspoon saltEach section contains : 90 calories , 6 g fat , 7 g starch , 230 mg sodium , 2g fiber , 3g protein

4 . black Pepper1 teaspoon olive oil1/4 cup small white cheese1/8 teaspoon black pepperEach section contains : 190 calories , 14 g fat , 8 g starch , 220 mg sodium , 1 g fiber , 9g protein- See more at : kalechipsrepice

Sauteed Kale

 

Ingredients

  • 1 lb kale (tough stems and center ribs discarded and leaves cut into 1 inch wide strips 8 cups)
  • 2 tbsps olive oil
  • 1 red onion (halved lengthwise and thinly sliced crosswise)
  • 1 garlic clove (minced)
  • 1 pinch pepper flakes (dried hot red)
  • 1 tbsp red wine vinegar (taste)
  • 1/4 tsp salt          

Preparation

Cook kale in a 6-quart pot of boiling salted water , uncovered, stirring occasionally, until just tender, about 10 minutes, then drain in a colander.
Heat oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring occasionally, until softened, 6 to 8 minutes. Add garlic and red pepper flakes and sauté, stirring, until garlic is fragrant, about 1 minute. Reduce heat to moderate, then add kale and cook, stirring occasionally, until heated through. Remove from heat and stir in vinegar and salt.
Cooks' note: Sautéed kale keeps, chilled in an airtight container, 3 days.
 

Baked Kale Chips

Ingredients

  • 6 ozs kale (i used lacinato or dinosaur kale but i understand that the curlier stuff works, too, possibly even better)
  • 1 tbsp olive oil
  • sea salt (to taste

baked kale chips

chips. made of kale.
I could never get into kale. Heck, I’ve long been timid about greens in general — the delicate ones like baby spinach and arugula were easy but as soon as things got a little heavier, I got nervous. When I finally found a respectable green I found palatable — Swiss chard, which I think of as the green for spinach people — I went to town with it: a tart, a spaghetti dish and then gratin. But I still couldn’t warm to kale. Because I didn’t like the way it tasted. And I don’t care if something is chock-full of vitamin A, C and calcium, I don’t care if it makes you live longer or feel stronger or fixes the budget deficit, I’ve got this hang-up wherein I won’t eat food if it doesn’t taste good to me. (My offspring is a little less particular, it seems.) And kale just didn’t. sorry-looking kale
But in February, I began seeing a recipe for baked kale chips flitting about the internet. I’m not sure where it started (or re-started, as I see folks have actually been making this for years), but I’m guessing with a Dan Barber recipe in Bon Appetit that month. His version used whole leaves and arranged them daintily in a pitcher; the more rustic version I’d seen on blogs (and hooray for that) was simple to de-stem the kale, cut or tear it up, toss it with a bit of oil and bake it until crisp.
kale, ready to bake

Yes, crisp. I would never lie to you when it comes to chips, as I take crackly crunch quite seriously. Baking kale transforms the qualities I always loathed in kale — the dense bitterness — into something impossibly light, with a nice depth of flavor from the oil and salt. This isn’t a stewy stick-to-your ribs kale braise and it is not something you eat because you ought to, it’s something you’d eat because you like it. Revolutionary stuff, people.
kale, ready to bake into chips. really.
[Psst. And possibly even more so if you do this to it (hat tip):]
kale-dusted popcorn

Adapted from a bunch of inspiring places
1 bunch (about 6 ounces) kale (I used Lacinato or “Dinosaur” Kale but I understand that the curlier stuff works, too, possibly even better)
1 tablespoon olive oil
Sea salt, to taste
Preheat oven to 300°F. Rinse and dry the kale, then remove the stems and tough center ribs. Cut into large pieces, toss with olive oil in a bowl then sprinkle with salt. Arrange leaves in a single layer on a large baking sheet (I needed two because mine are tiny; I also lined mine with parchment for easy clean-up but there’s no reason that you must). Bake for 20 minutes, or until crisp. Place baking sheet on a rack to cool.


Kale-Dusted Popcorn : If you’re making the chips with the intention to grind them up for popcorn, I’d use less oil — perhaps half — so they grind without the “powder” clumping. I ground a handful of my chips (about half) in a mortar and pestle (well, actually the “pestle” was MIA so I used the handle of an OXO reamer, not that anyone asked) and sprinkled it over popcorn (1/4 cup popcorn kernels I’d cooked in a covered pot with 1 1/2 tablespoons oil over medium heat, shaking it about with potholders frequently). I seasoned the popcorn with salt. I liked this snack, but I think Parmesan and Kale-Dusted Popcorn would be even more delicious. Next time!