In the supermarket you will often see kale, a green leafy vegetable like spinach. But most people do not like to include it in their diet. The vegetable called kale may not inspire you to add it to your shopping cart. But know one thing about it that this vegetable is able to control both weight loss and blood sugar. It’s called a superfood. That is why kale has long dominated the dinner plates of European and American families. After knowing so much, you must feel how to use kale in food?
Here we tell you in which ways kale can be included in the diet. Before this you need to know its nutritional elements.
Nutrients in Kale
You can eat dark green leafy vegetables either raw or cooked. This vegetable belongs to the cabbage family. Broccoli, cauliflower, collards are its siblings.
It also contains vitamin A, vitamin C, vitamin K, vitamin B and folate. It also contains alpha-linolenic acid, omega-3 fatty acids. If you are vegan, you can get omega 3 fatty acids by consuming kale. Although it is less compared to fish. Apart from these, minerals like phosphorus, potassium, calcium and zinc are also present. Lutein and zeaxanthin compounds are good for eye health. Due to its high water content, it is also useful for weight loss.
don’t eat too much
Kale with antioxidant, anti-inflammatory properties strengthens the immune system. It contains more vitamin C than spinach. Spinach and kale are both good for heart health, weight loss and immunity. You can eat kale every day. Nutritionists do not recommend eating it in large quantities. 1-2 portions can be taken every day. It is best eaten raw. Cooking can reduce its nutrients.
Here are tasty but nutritious recipes for kale
1 kale salad
It can also be made a little sweet by mixing small pieces of avocado into it.
Finely chopped kale mixed with moong and chana sprouts can also be enjoyed.
2 tasty soups
Boil a bundle of kale, 1 large tomato, 2-3 beans, 1 stick of cinnamon, half a teaspoon of cumin and salt.
The soup can be sipped after filtering.
3 crispy chips
Mix a quarter teaspoon of garlic paste, half a teaspoon of olive oil, salt and some herbs.
Wrap this mixture on a kale leaf. Bake it and eat it with curd.
Make a smoothie with 4 almond milks
1 cup almond milk, 1 handful of kale, 1 teaspoon honey, halved banana, 1 tablespoon pineapple, 1 teaspoon peanut butter.
Mix it all up.
Grind in a blender.
Almond milk can be added to make it thinner.
5 Delicious Kale Paratha
Finely chop the kale or grind it in a blender.
Make a paratha by mixing it with multigrain flour.
Enjoy warm parathas with peanut butter.
6 Kale Spicy Raita
Cook the kale.
You can also enjoy spicy raita by adding curd salt and black pepper powder to it.
Apart from these, kale can also be eaten by steaming or roasting it.
