Issue 97 is out now
Lucy Corkhill

By Lucy Corkhill

11th November 2015

It’s great when you rustle up a delicious meal from cheap and easy ingredients. Kale is one of those ingredients that costs very little but can really enrich a soup, salad, stir fry or stew. Plus this green leafy vegetable from the Brassica family, is packed with vitamins and minerals that will boost your family’s health. It’s also a vegetable that is readily available during the darker months of winter – perfect for fending off cold weather infections. Psychiatrist and author of Fifty Shades of Kale, Drew Ramsey, has this to say about the wonder vegetable: “Nothing is sexier than a sharp mind atop a lean, healthy body. Few foods are able to deliver this promise like kale. She is the ideal plant in many ways: beautiful, versatile, nourishing, and downright delicious.”

Lucy Corkhill

By Lucy Corkhill

11th November 2015

Lucy Corkhill

By Lucy Corkhill

11th November 2015

Why is kale so good for you?
According to the WebMD website, one cup of chopped kale contains 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. Its high levels of vitamin C make it a great cold and flu fighter. Kale also contains the vital minerals; copper, iron, manganese, potassium and phosphorus. Interestingly, it is a good source of alpha-linoleic acid, a ‘healthy fat’ that’s essential for healthy functioning of the brain and heart. Kale has been linked to healthier eyes as well – it contains carotenoids like zeaxathin and lutein which help reduce the risk of cataracts. There is also evidence which points to its ability to support the body’s detoxification systems.

How should I eat it?
People sometimes avoid green leafy vegetables like kale because they can be quite tough and pungent-tasting, but with the right recipe they really pack a punch. The great thing about kale is its versatility. You can enjoy it simply as a side dish; steamed with butter, garlic, ginger and chilli it is delicious. It adds a rich flavour and colour to soups, pretty much eradicating the need for stock. Or you can get more inventive with it and create salads, kale chips, frittatas, pasta dishes, breads…

FIVE DELICIOUS KALE RECIPES:

Kale Salad with toasted coconut A tasty recipe from the book Super Natural Every Day, this dries out kale in the oven to make kale chips for a salad.

Kale, Lentil and Pepper Stir Fry Alongside other tasty kale recipes, Abel and Cole offer up this quick mid-week meal idea literally bursting with vitality and taste.

Kale, Sweet Potato and Sardine Bake From the Discover Kale website comes this interesting twist on our leafy friend – it really is a great blend of flavours and pretty easy to throw together when you’re in a rush.

Healthy Green Juice No kale recipe collection would be complete without instructions on how to make a green juice. This is one of the best things you can give your body; bursting with life and vitality you can feel it zinging in every cell! This juice recipe from All Recipes contains ginger and apple to give you an extra hit in the morning.

Roasted Beetroot Pizza with kale and anchovies A fantastic taste combination from River Cottage, this makes a refreshing change from the usual pizza toppings.

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