One of the most consumed vegetables today is kale or, as it is also known, kale. In fact, its consumption is increasingly popular since it is considered as a superfood, that is, an ingredient that in a small amount gives us an interesting source of vitamins and minerals. In this article we want you to know better what the properties of kale are and thus understand why this vegetable has become one of the essentials in all the diets of people who opt for a healthy life. In addition, it is an ingredient that has a delicious flavor and that fits perfectly with a wide variety of recipes.
7 benefits and properties of kale
As we have already mentioned, kale is an ingredient that is considered a superfood. In its leaves we find a high concentration of nutrients that is essential to keep our body in a perfect state of health and that we receive many vitamins and minerals beneficial to the body.
But so that you can better understand all the benefits of this vegetable, here we offer you a list with the most outstanding properties of kale that have made it considered a staple in our healthy diet.
Rich in antioxidants
One of the main properties of kale is that it is an ingredient that gives us an interesting number of antioxidants. This means that it helps us fight premature aging of the body and fight against free radicals that can affect our well-being and our health.
Kale or kale is also considered as a vegetable with anti-inflammatory properties. The reason is that it is rich in Omega 3 fatty acids that help us eliminate inflammation from the body. This property is ideal for dealing with body conditions such as arthritis, migraines or even asthma.
Low in calories
It is one of the best vegetables to lose weight or take care of our line. The reason is that a whole cup of kale gives us only 36 calories and very little fat. This makes it a perfect ingredient for a diet to lose weight and to satiate your appetite without getting fat. In addition, thanks to its rich contribution in fiber, it is a perfect food to digest food and reduce the presence of toxins in your body.
Although it is not a benefit that is 100% tested, the truth is that many nutritionists indicate that kale is an ideal food to avoid the appearance of some cancers such as breast, colon, prostate or stomach. The reason is that it provides us with many antioxidants that slow down the degradation of the body and, at the same time, has anti-inflammatory properties that help us enjoy better health.
Many of the antioxidant and anti-inflammatory compounds contained in kale work together, preventing the formation of colon, breast, bladder, prostate, ovarian cancer, as well as stomach cancer.
Kale is rich in fiber
Another property of kale is that it is an ingredient loaded with dietary fiber. Therefore, it gives us many benefits such as, for example, it improves intestinal transit, makes us feel satiated without having to eat large amounts of food, regulates cholesterol levels in the body, etc. In general, fiber is also ideal for getting our body healthy and detoxified. In this other article we discover all the benefits of fiber.
Rich in vitamin K
Within the great vitamin contribution that kale has, we must not fail to mention its interesting contribution in vitamin K. This nutrient is essential for the health of our bones and, therefore, will prevent us from suffering from conditions such as arteriosclerosis, heart attacks, lack of calcium in the bone structure, etc.
And another of the vitamins that kale gives us is C which, mainly, acts as an antioxidant. This vitamin is ideal to strengthen the immune system and that we can enjoy better health. It also helps regulate blood pressure and prevent some degenerative diseases typical of old age.
The 3 best recipes with kale
Now that you know the properties of kale, it is important that you are inspired to take advantage of all its nutrients in your daily diet. There are many ways to enjoy the benefits of kale in your diet but in we will discover 3 good recipes that are easy to make and that will allow you to include this ingredient in a simple and delicious way. Notes!
Oriental kale salad
If you want to enjoy a different, fresh and healthy salad, you can prepare this recipe that is designed for 4 people. The ingredients you need are:
- 150 grams of kale
- Olive oil
- 1/2 tablespoon soy sauce
- 1 teaspoon sesame seeds
- 1/2 teaspoon black pepper
- 250 grams of smoked salmon
- 1 tablespoon peas
- A pinch of wasabi (optional)
To prepare this recipe with kale, the first thing you have to do is wash the kale leaves well and cut the stems. Mix in a container all the ingredients so that the flavor is integrated into the salad. Place the salmon at the end, to present the dish well. Make it in slices about 3 or 4 centimeters wide and pour a splash of olive oil on top. Ready!
Kale with almonds
Another dish that is delicious and that will allow you to fully enjoy the flavor and nutrients of kale is this delicious recipe that is designed for 4 people. The ingredients you need are as follows:
- 4 tender garlic
- 10 kale leaves
- 30 grams of raw almonds
- Olive oil
- Black pepper
- The grains of 2 pomegranates
The first thing we will do is cook the kale leaves since, on this occasion, we will eat them cooked. But wash them well before to avoid that any remaining dirt can alter their flavor or nutritional contribution. It is best to steam them until you see that they are tender, they usually take about 10 minutes. Once done, strain and reserve.
The garlic will have to be finely chopped and sautéed in a pan with plenty of olive oil. When they are ready, mix the heat in this oil and add the almonds. Sauté for 30 seconds to soak in the flavor of garlic and oil and remove. As a final touch, decorate with the grains of the pomegranate fruit to give it a surprising and delicious flavor.
Lentil and kale salad
Another of the best recipes with kale is this warm salad that is made with lentils and other vegetables. If you want to prepare a recipe for 4 people you will need these ingredients:
- 1 leek
- 500 grams of kale
- 1 clove of garlic
- 30 cherry tomatoes
- 60 grams of cooked lentil
- Olive oil
Steam the kale leaves for a few minutes or until you get them soft. Then you have to peel the leek and garlic and sauté it in a pan with plenty of olive oil. Add the kale and rectify salt. Sauté again so that the flavors are integrated.
Before turning off the heat, add the cherry tomatoes cut in half and turn around. Then withdraw. Now you must add the lentils that have to be already cooked and season them with a little oil and salt. You can present the lentils cold or hot although, the best thing is that they are cold so that, when mixing with the hot base you can have a delicious warm salad.
Other names for kale
And we finish this article to talk about other ways that exist to call kale. And, many times, depending on the supermarket or greengrocer to which we go, it may be that this ingredient does not appear branded as “kale” and instead does appear with other names. Here we discover them:
- Curly collard greens
Therefore, a curly cabbage, a kale cabbage and a kale are the same!