Kale – green treasures of nature: nutritional values, properties, recipes and why is it worth eating it?

Kale, a small plant from the cabbage family, has long been popular in the kitchen due to its rich nutritional value and beneficial health properties. In this article, we will take a closer look at kale, its characteristics, nutritional values, properties, and share recipes and tips on its preparation and storage.

Kale – characteristics

Kale (Brassica oleracea var. sabellica) is a leafy vegetable with green, uneven leaves that somewhat resemble cabbage. It is often found in wildlife and is also available in grocery stores. This plant is known for its distinct flavor, which can be slightly bitter, giving dishes a distinctive note.

Nutritional values of kale

Kale is a real treasure of nutritional value. It is a rich source of vitamin K, which plays a key role in blood clotting and healthy bone development. In addition, it contains significant amounts of vitamin A, C and E, which are necessary to strengthen the immune system and ensure healthy skin.

Moreover, kale is an excellent source of fiber, which helps regulate digestion and maintain a healthy weight. It also contains minerals such as iron, magnesium, calcium and potassium, which are necessary for the proper functioning of the body.

Kale – properties

Kale is not only a treasure trove of vitamins and minerals, but also has many beneficial health properties. One of its most important aspects is its ability to lower blood pressure, which can help reduce the risk of heart disease.

In addition, kale is rich in antioxidants that help fight free radicals and prevent the aging process of the body. Eating kale regularly may also help you maintain a healthy weight, thanks to its low calorie content and high fiber content, which keeps you feeling full.

How to prepare kale? how to store it?

Preparing kale is relatively simple. First, wash the leaves thoroughly and dry them. They can then be added to salads, cocktails, soups or main courses. Kale can be boiled, stewed, fried or eaten raw.

When it comes to storing kale, it is a good idea to keep it in the refrigerator in a closed container or food foil. This will keep it fresh for several days. It is worth remembering that the longer kale is stored, the more bitter it becomes, so it is best to eat it as soon as possible after purchasing it.

Kale – contraindications

Although kale has many benefits, it is not suitable for everyone. People taking anticoagulants should limit their consumption of kale due to its high vitamin K content, which may affect the blood clotting process. In addition, people with thyroid problems should eat it with caution because kale contains goitrogenic substances that may affect the functioning of this organ.

Diet recipes with kale

Here are some inspiring recipes using kale:

1. Kale salad with avocado and tomatoes – delicate kale leaves go perfectly with creamy avocado and juicy tomatoes.
2. Smoothie with kale and banana – a delicious and healthy drink that provides energy for the whole day.
3. Kale stewed with garlic and olive oil – a simple way to prepare kale that preserves its flavor and nutritional value.

Your suggestions

Do you have your favorite recipes or ideas for using kale in the kitchen? Share them in the comments!

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If you are interested in a healthy lifestyle and the nutritional values of other products, we also recommend reading our articles about broccoli, spinach and cabbage. You will learn even more about healthy vegetables and their impact on your health!

To sum up, kale is an extremely valuable vegetable that should be on our plates. The wealth of nutrients and beneficial health properties make it irreplaceable in the diet. By adding it to our dishes, we invest in health and well-being.