Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
Notes: Benefits from Kale and resources taken from Webmd.com
Kale is a Nutritional PowerhouseOne cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K -- and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.
Super-Rich in Vitamin KEating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese.Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.
Kale might be a powerhouse of nutrients but is also contains oxalates, naturally occurring substances that can interfere with the absorption of calcium. Avoid eating calcium-rich foods like dairy at the same time as kale to prevent any problems.
Today I am going to teach you how to make delicious Kale Bhaji's/Pakora(Karamasag) with all the blend of Indian spices and chickpea flour. This is a great vegan meal great for both carnivorous and herbivorous eaters. High in nutrients and low in sodium, diary free and more.
2 cup washed and cut kale(Tuscan lucinato)leaves only
1/2 cup besan(chick pea flour)
1/4 tsp turmeric powder
1/2 tsp chilli powder
1/4 tsp garam masala powder
1/4 tsp balsamic vinegar
1/4 tsp cumin powder
2 tblsp vegetable oil
1/4 tsp lime juice
salt to taste
Mix all the above ingredients very well and make it mushy. Roll it into an 1 inch ball and then flatten it. In a medium sauce pan, heat the oil and add the kale patties in batches. Pan fry each sides 3 minutes till they are crisp brown on each sides. Serve hot with green coconut chutney.
Save this as a great treat for serving as an appetizer for a fun family party or everyday.