For the Love of Kale

kaleKale: I love Kale! Fall and going into winter is my favorite season because of this lovely vegetable. I have been experimenting with this leafy wonderful plant lately and thought I would share some recipes, I hope these inspires you all to include it in your diet!

Benefits:

– Lots of great fiber which helps promote healthy digestion, reduces constipation and has shown to potentially prevent colon cancer.
– Leaves are undeniable rich in vitamin C and vitamin K
– Plenty of carenoids, which improves vision, slows progression of age related eye problems and is protective against heart disease
– A bounty of minerals such as manganese, potassium, iron and especially calcium
– Powerful antioxidants
– A great detox, low calorie and zero fat

image(1)Kale Chips:

One large bunch of Kale, washed, trimmed and roughly shredded
½ Lemon, juiced
1 tbsp
Chia seeds
Olive Oil
Pinch of salt

Tear the kale off from the stem and wash with cold water. Place in a bowl with enough Olive Oil to coat, freshly squeezed lemon juice , chia seeds and a pinch of salt. Let it all soak in for about 15 min. In meantime heat oven to 200 C. When you feel it is ready place it on a baking pan and evenly spread, placing it in oven for 10 min. You will need to watch it though to make sure it doesn’t burn. When you feel it is complete take it out and let it cool. Great healthy snack : )

image

Fresh Crunchy Kale Salad:

Serves 4

4 cups Kale washed, trimmed and shredded
2 cups green cabbage, shredded
2 avocados, peeled, pitted and diced
1 cup of almonds roughly chopped
2 apples, julienned
1 cup Golden raisins

Tahini dressing:

1 orange,juiced
1 tbsp maple syrup
3 tbsp tahini
Pinch of salt
1/3 cup Olive Oil
Lemon juice to taste

For the dressing place the orange juice, maple syrup, tahini, salt in a bowl and whisk together. Slowly add the Olive oil and lemon juice to taste. Combine all salad ingredients in bowl and pour dressing over.

image(2)

A Kale Brunch:

Serves 2

½ sweet potato
One full bunch of Kale, washed, trimmed and chopped
2 eggs
1 avocado, pitted and sliced
2 tbsp pesto
1 lemon

Begin with turning your oven to 200 C. Using a carrot peeler ‘peel’ the sweet potato so you get slivers of potato, drizzling with Olive oil and placing in the oven for 10 min. Keeping an eye on it. In a frying pan heat the kale with some Olive Oil and stir around, once the kale has softened turn the heat down and add pesto and fresh lemon juice and stir. In a separate pot heat water to a boiling point, adding a dash of white wine vinegar. Once water has boiled crack the eggs in and set timer for 3 min. Spoon poached eggs out onto a paper towel to cool. Combine sautéed kale, avocados, roasted sweet potato and poached egg on each plate and enjoy!

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