No Fail Kale

KALE VARIETIES

Curly Kale or Scots Kale.Ruffled leaves and has deep green color. It has a light pungent flavor with delicious bitter peppery aftertaste.

Ornamental Kale. Referred to as salad savoy. It has either green, white or purple leaves. It has a mellow flavor and tender texture.

Dinosaur kale or Tuscan Kale. It has dark blue-green leaves that have embossed texture. It has a slightly sweeter flavor than curly kale.

To store kale, place them in a plastic bag removing as much of the air as possible. You may store in chiller for 5 days. The longer it is store, the more bitter it becomes. Avoid washing kale before storing because water encourages spoilage.

HEALTH BENEFITS

• Kale contains small amount of fat, and the large portion of the fat is the omega-3 fatty acid.
• Kale helps in increasing the total nutrient content of your diet.
• Kale contains high antioxidants which helps fight ageing and many diseases including cancer. And have substances that are anti-inflamatory, anti-viral, anti-depressant and helps in lowering blood pressure.
• It is a good source of Vitamin C.
• Can help lower cholesterol, which may reduce the risk of heart disease
• A single raw cup of kale contains almost 7 times the recommended daily amount of Vitamin K.
• A good source of minerals like calcium, magnesium and potassium.

Photography by MICHAEL ANTHONY SAGARAN

KALE SOBA SALAD

• 250g soba noodles
• 1/4 cup dried wakame
• 1/4 cup miso paste
• 1/4 cup rice wine vinegar
• 1/2 tbsp ginger, grated
• 1 tbsp peanut oil
• 1/4 cup water
• 4 cups, kale leaves, chopped
• 1 pc avocado, diced
• 25g chicken breast, boiled and cut into cubes
• 1 sheet nori, cut into small strips
• 2 tbsp sesame seed

1. Cook the soba and wakame in boiling water for about 4 minutes.
2. Rinse under cold water and drain.
3. In a small bowl, combine miso paste, sesame oil, vinegar, ginger, peanut oil and water in a bowl.
4. Whisk until well combined. Set aside.
5. Arrange kale, chicken and avocado in a lunch box. Add nori strips and sesame seed on top.
6. Place dressing in a sealed container. Toss dressing into salad before consuming.

Photography by MICHAEL ANTHONY SAGARAN

STIR FRY BEEF AND KALE OVER RICE

• 500g beef tenderloin, sliced thinly
• 1 tbsp ginger, grated
• 2 cloves garlic, grated
• 1 tbsp light soy
• pinch of pepper
• 1/2 tsp sesame oil
• 1/4 cup beef stock
• 250g kale leaves, cut into smaller pieces
• olive oil

1. Combine beef, ginger, light soy and sesame oil.
2. In a pan, heat olive oil.
3. Add beef mixture and beef stock.
4. Stir in kale and cook until leaves are tender and wilted.
5. Serve over steamed rice.