Eating well with Lila #3 : kale.
Kale is the most fashionable cabbage coming from North America : it’s just perfect for a balanced diet and it’ s part of the 10 top of the most nutrional food!
This cabbage is full of xanthophyll and zeaxantin : it’s good for eyes and the immune system. A recent Korean study revealed that it also helps struggling against bacteria and cancer.
Kale is also full of magnesium, potassium, vitamins K and C and it’s got a low blood sugar level.
How to cook it?
Like other cabbages : steamed, braised or mixed with soups, pies, salads, smoothies… You can also eat it raw, with olive oil.
Just keep in mind that, to prepare it, you have to cut the strong central vein, too hard to eat. You can also massage the leaves to make them more tender and let them macerate for 20 minutes in a sauce like the vinaigrette.
Kale is delicious with lemon juice, garlic, sunflower seeds, cloves, cumin…
- Kale Pesto sauce to make toasts or to stir with pasta
Mix 4 large Kale leaves, 1 garlic clove, 60 g almonds, half a lemon juice, olive oil, salt and pepper.
- Green detox smoothie
2 large Kale leaves, 1 banana, 25 cl green milk (rice, almond, soya…) , 1 tablespoon of honey, half a lemon juice.
Remove the central leaves’ vein and mix all the ingredients. Drink right after.
- Kale Chips
Remove the central vein of the Kale leaves and cut the leaves in big parts. Massage them with some oil and salt. Bake them in the oven for about 20 minutes at 180 °C.
You also can let the leaves marinate in a mix of orange juice and honey before baking them.
Thanks to Lila for all these tips! So let’s cook kale pies, green smoothies and wonderful chips!
See you on Sunday to talk about a children’s brand I particularly love…