The Queen of Greens

Kale Provides Maximum Nutrition in Minimum Calories

Kale, the dark, leafy green that has been on dinner plates of Roman people has become popular worldwide, recently. Also called as the leaf cabbage, kale hails from the same cabbage family just like broccoli, cauliflower, cabbage and collards. Packed with vitamins and nutrients, this leafy green can also be in purple color sometimes.

What’s So Great About Kale?

Kale is full of:

• Vitamins A, C and K. Individuals on blood-thinning medicine should restrict their intake of vitamin K-rich foods.
• Potassium, calcium and fiber.  Regular bowel movement is feasible with fiber-rich foods. The antioxidants present in kale prevent cell damage and also protect against cancer.
• Folate, a B vitamin needed for brain development.
• Lutein and zeaxanthin, nutrients responsible for the dark coloration and protection against macular degeneration and cataracts.
• ALA, a type of omega-3 fatty acids. Although fish has multiple times more omega-3s, kale is a healthy plant-based source of omega-3.
• Nutrients that support eye health, immune system and heart. Kale is also low in calories. For instance, two cups of raw kale contain only 16 calories.

Cooking Kale is Easy

Kale can be cooked in different ways:

• Eating them raw is the best possible way to consume kale. Wash it thoroughly, just like any other leafy green, squeeze few drops of lemon juice or dressing and add it to raw salads. The lemon juice helps the leaves to wilt away and gives a soft texture to the dish.
• Add to smoothies. Use a handful of kale along with your fruits, vegetables or yogurts to prepare a healthy smoothie.
• Soups, stir fries and pasta dishes can be topped with a bunch of kale.
• Sauté it with garlic and olive oil. Add any veggie of your choice for a healthy meal.
• Roast kale in the oven for a delicious bowl of healthy chips. Mix dried kale strips with olive oil, salt, pepper and red chili powder using your hands. Place them in single layers in a roasting pan and roast them for 20 minutes at 275°F until crisp. Ensure that they don’t turn brown.
• Steam with water and drink it by adding seasonings such as salt, pepper or red pepper flakes.

Who Should Avoid Kale?

Kale is beneficial in the case of most people. Individuals with thyroid problems are advised against consuming any of the cruciferous vegetables and kale is a part of this vegetable family. This is because, members of the cabbage family can hinder thyroid functionality if they are consumed in huge amounts. Hypothyroidism patients are advised to ask their physician or a registered dietitian nutritionist at www.firsteatright.com on the effect of these foods on the thyroid gland. The RDN can also help you consume balanced quantities of such foods to prevent any side effects.