Kale is a cool-weather and frost-resistant plant and is available in Minnesota January through June and October through December. How do you pick out the best bunch of kale? Avoid wilted or browning leaves. The leaves and stalks should be dark green with small- to medium-sized leaves free of any yellowing. You want it to be firm and dry instead of wilted and mushy. Kale holds up for up to five days if loosely wrapped in the refrigerator.
If it is kept longer than this the leaves tend to toughen. A good goal is to fill half your plate with fruits and vegetables. Get some kale, remove the center rib and tear up the leaves, and add them to a regular green salad.
It will add color, flavor and texture to the salad. Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow and orange cherry tomatoes.
Serves 6. In a large frying pan, heat the olive oil over medium heat. Add the garlic, and saute until lightly golden — 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low, and cook until the kale is wilted and some of the liquid has evaporated — about 5 minutes. Stir in the tomatoes, and cook uncovered until the kale is tender — about 5 to 7 minutes longer.
Remove from heat, and stir in the lemon juice, salt and pepper. In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact. Antioxidants : The vitamin C, beta carotene , selenium , and other antioxidants in kale may help prevent cancer. Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers.
This may be due to the antioxidants these foods contain. Fiber : A high consumption of fiber may help reduce the risk of colorectal cancer , according to a study from Find out here.
Calcium and phosphorus are crucial for healthy bone formation. Some research has suggested that a high intake of vitamin K may help reduce the risk of bone fractures. Get some more tips on increasing bone density. Kale is high in fiber and water, both of which help prevent constipation and promote regularity and a healthy digestive tract.
Which foods can boost digestion? Kale is a good source of beta-carotene, the carotenoid that the body converts into vitamin A as it needs it. Beta-carotene and vitamin A are necessary for the growth and maintenance of all body tissues, including the skin and hair. The body uses vitamin C to build and maintain collagen , a protein that provides structure for skin, hair, and bones.
Vitamin C is also present in kale. Which other foods can boost hair growth? Kale contains lutein and zeaxanthin , an antioxidant combination that may help reduce the risk of age-related macular degeneration. Vitamin C, vitamin E, beta-carotene, and zinc also play a role in eye health. All of these are present in kale. For more tips on what to eat for eye health, click here.
The table below shows the amount of each nutrient in a cup of boiled kale, weighing around grams g , without added salt. It also shows how much an adult needs of each nutrient, according to the — Dietary Guidelines for Americans. Find out more about the importance of spinach , which is another green, leafy vegetable.
Kale is a crisp and hearty vegetable, with a hint of earthiness. The flavors and nutritional content can vary between types. Younger leaves and summer leaves tend to be less bitter and fibrous. Curly kale : This is the most commonly available type.
It is usually bright green, dark green, or purple, with tight, ruffled leaves that are easy to tear. To remove the leaves from the fibrous stalk, run your hand down the stalk in the direction of growth. Lacinato or dinosaur kale : This dark blue-green variety is firmer and more robust than curly kale. It is known as dinosaur kale because of its scaly texture. The leaves tend to be longer and flatter and maintain their texture after cooking. Less bitter than curly kale, dinosaur kale is ideal for making kale chips.
Red Russian kale : This is a flat-leaf variety that looks a little like oak leaves. The stalks are slightly purple, and the leaves have a reddish tinge. Too much kale can be hard on the digestive system. Just ask the New York fashion models who binged on kale to stay slim and fight off the flu this winter and then had to be treated for diarrhea. Recipe: Kale or Chard Pie Here are four good reasons to add some kale to your diet: For your eyes: Kale is high in lutein and zeaxanthin, phytochemicals found in the retina, which could help reduce the risk of macular degeneration, the leading cause of blindness in older people.
The American Macular Degeneration Foundation says research has indicated that eating red, orange, yellow and dark green fruits and vegetables, which are high in phytochemicals, seems to have a protective effect against vision loss. For your immune system: Kale is rich in beta-carotene vitamin A , a powerful antioxidant that may help boost the immune system and possibly protect against some chronic diseases and cancer.
At least one study also found that long-term consumption of beta-carotene had cognitive benefits. For your bones: Kale is is one of the few vegetables with a decent amount of calcium, but it's especially high in magnesium - just a cup contains 40 percent of the RDA - which is very important for bone health and to protect against osteoporosis.
Magnesium has a crucial job working with vitamin D to help your bones absorb calcium.
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