No Fail Kale
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.
- 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.
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
- Cook the soba and wakame in boiling water for about 4 minutes.
- Rinse under cold water and drain.
- In a small bowl, combine miso paste, sesame oil, vinegar, ginger, peanut oil and water in a bowl.
- Whisk until well combined. Set aside.
- Arrange kale, chicken and avocado in a lunch box. Add nori strips and sesame seed on top.
- Place dressing in a sealed container. Toss dressing into salad before consuming.
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
- Combine beef, ginger, light soy and sesame oil.
- In a pan, heat olive oil.
- Add beef mixture and beef stock.
- Stir in kale and cook until leaves are tender and wilted.
- Serve over steamed rice.