Kale - the super vegetable

Kale - benefits uses and more

It appeared in Mauritius last year thanks to Meeta. Congratulations to all her team for their excellent work.

For those who don’t know it,  kale is THE super vegetable that everybody writes about.
Kale is a cruciferous from the Brassica family. It has thick leaves. Many varieties exist, curly, ornamental, dinosaur. They all have different taste, color and texture.

An important nutritional value
Kale is a super healthy green being the most nutrient dense food. 
It contains vitamin C, K,  and A in the form of beta-carotene, some minerals, copper, potassium, iron, manganese, and phosphorus. It also contains calcium and folate as well as fibers and water with few calories.

Heath benefits
​Antioxidant , anti cancer and anti inflammatory heath benefits
According to some studies, kale has positive effects on at least 5 cancer types (bladder, breast, colon, ovarian and prostate). The high content of antioxidants helps to regulate our oxygen metabolism and reduces the “oxidative stress”. Kale has an unusual high concentration of the 2 types of antioxidants carotenoids and flavonoids which are cancer preventive nutrients. Its glucosinolate is converted to ITC (isothiocyanates)  and provides cancer-preventive benefits. 
Kale plays  a role in the body detoxification process.

Cardio vascular support
It has a cholesterol lowering ability with fiber related nutrients binding together to regulate bile acids. The lowering cholesterol ability is higher with steamed kale than raw kale.

Bones 
Kale is rich in calcium (Ca) and doesn’t have much oxalic acid (this fact improves its bioavailability - the body absorption capacity). One cup of cooked kale contains Ca 99 mg of which 59 mg  will be absorbed, while 1 cup of milk contains 288 mg of which 92 mg will be absorbed….

For the eyes
The retina has high concentrations of lutein and zeaxanthin, these 2 carotenoids are in good quantity in kale and help to prevent cataract and macular degeneration.

Health risks
Kale can be considered goitrogenic so people with thyroid problem should consume it in moderation.
Persons on beta-blockers should also consume kale with moderation

How to eat it?
Raw
It can be used raw in a salad. As the leaves are firm. Stems should be separated from the leaves (and used in soups or juices). The leaves should be “massaged” with olive oil, tahini (sesame paste)  or some sauce and left to sit for a while in the fridge to “cook it”. The color becomes dark green.

Cooked
Either steamed or braised on low heat. The stems must be cut in smaller pieces then the leaves for an even cooking. Kale should be cooked for 4 to 5 minutes to keep its color. It can also be added to a quiche.

Dehydrated
either in a dehydrator or in the oven. It must be coated with olive oil, some chili flakes and garlic powder and can be consumed right away or can be stored in closed bags to be rehydrated later.

Kale can be stored for up to 5 days in the lower drawer of the fridge.


So try and enjoy it is good for your HEALTH


References:
http://www.medicalnewstoday.com/articles/270435.php
http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38