Kale in the shopping list

This kale or cabbage is very popular in the north of Spain, although it has gained more prominence in recent years in other areas where its consumption was not so usual. And it is here where he has had a great boom under his name in English, kale.


It belongs to the cruciferous group, such as Brussels sprouts, broccoli, that we already made the broccoli recipe with vinaigrette or cauliflower, whose peculiarity is its content in sulfur compounds, responsible in part for its taste and valued for having protective effect cell phone.

  1. Nutritional value
  2. Recipes

Nutritional value of kale kale

As a leaf vegetable, it has a low caloric content and a high fiber content. Consumed at lunch or dinner, it contributes to the recommended contribution of daily fiber, as well as being a good choice in diets aimed at weight loss. It provides vitamin C , which in addition to its vitamin functions, turns out to be a potent antioxidant, although it can only be obtained when it is taken raw in salad, since it is thermoplastic and is lost in cooking. It is also a good source of footplates, important for the formation of red blood cells and genetic material, which make it a nutrient of special relevance during the pregnancy period.

At the mineral level, potassium, and phosphorus, as well as calcium and iron stand out, although the latter is in “non-heme” form, less available than iron from foods of animal origin. An acidic medium improves its bioavailability, so it is recommended to take foods rich in ascorbic acid (vitamin C) or other organic acids along with plant foods rich in non-heme iron, and thus favor their absorption. The kale, like spinach and other vegetables, is rich in carotenoids, pigments of yellow, orange or red color with great antioxidant action against cellular oxidation. Although these pigments, in the case of green leafy vegetables, are covered by chlorophyll, they are not visible to the naked eye.

Kale kale recipes

Accepts a variety of preparations, and both can be cooked in water or steamed, or take it in the form of puree. It is also part of stews, soups or salads. Although if we want to conserve its properties well we have to cook it as little as possible and consume it in salad or steamed a short space of time. It provides freshness to the dishes and can be a great accompaniment to fish or meat dishes. Aligned with citrus fruit, sautéed with sesame seeds, mustard or dried fruit, it can be a good option if you have guests at home and you want to present a simple, tasty and healthy dish. The kale kale has a good taste of what will help us to cope with a diet.

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