Might as well face it I’m addicted to Kale!
Might as well face it I’m addicted to Kale!
Might as well face it I’m addicted to Kale!
Might as well face it I’m addicted to Kale!
(Pinching the lyrics from Robert Palmer...apologies! )
Yay! Kale is in season again and I’m in heaven! Kale is one of the most delicious and truly attractive vegetables grown by British farmers and it’s jam packed full of totally-good-for-you nutrients. Three reasons not to omit it from your diet! Kale is a brassica and therefore part of the cabbage family. (I’ve writted about my love for cabbage in an earlier post!) Kale is produced in the UK from June until March and is at its most plentiful from October (ie now!!!). Kale is a particularly attractive vegetable having deep green colour and curly leaves, it also comes in purple (my favourite colour!). Kale has a much richer flavour than cabbage and grows successfully in more harsh climates where the more delicate cabbage varieties fail to thrive. (useful to know with the weather being so unpredictable here!)
So, yeah, I’m prepared to admit it...I’m addicted to kale – I just can’t get enough of it. But is that a bad thing? There’s far worse that I could be addicted to for sure. Time to face it, and look at some of the facts behind my addiction. Could Kale be a superfood after all?
I have noticed that the word “superfood” is being used more far more liberally these days, particularly as a marketing ploy to get people to buy new products in their quest for health, but in my humble opinion kale is truly deserving of the title. For a start, it is packed with beta-carotene, folate and Vitamin C. It is also one of the richest vegetable sources of calcium (great info. for me to tell those who still think I should be getting my calcium from dairy products) plus it contains vital minerals such as iron, magnesium and potassium. It is also rich in sulphur phytochemicals which are believed to help protect against certain types of cancer and also the phytochemicals, lutein and zeaxanthin, (don’t ask me to pronounce that!) which are believed to help reduce the risk of cataracts and age related macular degeneration - one of the main causes of loss of vision in the UK.
Were you aware that...
v Kale contains four times more magnesium and five times more calcium than Brussels sprouts (good cos I’m not a huge fan of Brussels sprouts!) and nearly twice as much magnesium of spring greens
v 17 times more Vitamin C than carrots and four times more than spinach –wow!
v More folate than broccoli
v Seven times more carotene than cabbage
So looks like my addiction is a healthy one! Phew!
Kale on its own can be a little tough, particularly for those new to raw, but it is possible to wilt it, breaking down the cell walls, so it takes on a more ‘cooked’ appearance, by firmly but lovingly massaging it with oil and a touch of salt.
This is the basis of the classic Kale-Avocado Salad
Chop kale, removing the woody stalks if preferred, (I quite like them but think I may be on my own on that one!), and place in a large bowl. Drizzle with cold pressed olive oil and sprinkle with salt, and massage firmly into the kale until it wilts and reduces in volume by about a third. Then it’s over to you...add whatever takes your fancy! I like to take a large avocado, cut it in half. Massage half into the kale and dice the other half and stir into the kale. Add chopped cherry tomatoes, chopped sundried tomatoes, chopped spring onions, olives and mix. Drizzle with lemon juice and sprinkle with hemp seeds. Volia! Perfect wholesome and hearty meal. No measuring required, just how I like it, all thrown into a bowl, tossed and ready to go!
If you make more than you can eat, and don’t want it the next day, you can always pop it in the dehydrator for a few hours and you have delicious kale crisps!
That brings me on nicely to the heart of my addiction...kale crisps!
There are so many recipes for kale crisps, and all are equally delicious! I’ll share a few of my favourite recipes with you here. Unfortunately I just tend to throw ingredients into the blender without measuring, so I’ll leave you to taste test and decide what suits you.
Simply Kale: Massage kale with oil, lemon juice and salt. Dehydrate til crisp.
Spicy Kale: Blend red pepper, soaked cashew nuts, cumin, ground coriander, cayenne. Massage blended mix into kale. Spread on dehydrator sheet and dehydrate til crisp.
Cheezy Kale: Blend yellow pepper, soaked cashew nuts, basil, nutritional yeast, salt. Massage blended mix into kale. Spread on dehydrator sheet and dehydrate til crisp.
I should point out that making kale crisps should come with a warning....they are addictive! I have been known to raid the dehydrator before they are even crisp! So if you feel that you may be similarly tempted, I would suggest you make the Kale chips and put them in the D overnight! The smell you’ll wake up to in the morning will be mouthwatering!
Spicy kale 'before' dehydrating. Unfortunately I ate this batch before it was fully crisp, so have no 'after' pic for you, sorry!
Another warning, once the kale crisps are crisp, do not, I repeat DO NOT open the door of the dehydrator whilst it is still running, unless you want to be showered in them that is!!! ;)
If you do not have a dehydrator, all is not lost. I have just sample some amazing kale crisps sold by http://www.fresh-network.com/ and http://www.detoxyourworld.com/acatalog/index.html . This new line of kale chips from London’s InSpiral Lounge. Their Kale chips are supremely crunchy, made with a cashew coating containing Himalayan crystal salt and various natural flavours, which are gently dehydrated. They come in three amazing flavours, Wasabi Wheatgrass, Cheesie Purple Corn (my personal favourite) and Baobab Cyder Vinegar.
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