How is kale eaten

Bacon, garlic, chiles, and tomato are all good braising flavor agents. You can also try this flavorful recipe with onion, ginger, and black pepper. A brief fling in the oven warms and wilts kale with very little effort. Cut it, spread it on a tray, and roast it in a very hot oven for about 5 minutes. Your roasted greens are then ready to be dressed as a salad with any of your favorite toppings. Cooking kale in a frying pan over medium-high to high heat with a bit of butter or oil is a quick and tasty way to serve it.

Season it with salt and pepper or add garlic or sweet or chile peppers for extra flavor. It's also a great method when you want to cook a variety of greens; Cook delicate greens like spinach a little less than kale or chard. Cut the kale as you want to serve it, set it in a colander or steamer over a pot of boiling shallow water, cover and cook until the kale is tender about 5 to 10 minutes. Allow the kale to cool until you can handle it, then squeeze out as much water as you can.

Serve steamed kale warm or at room temperature. Kale salads can, indeed, be delicious. For those who like to chew a lot, just treat chopped kale like lettuce. If you find raw kale a bit too intense, give the leaves a nice massage first. Grab the leaves by the handful and rub them vigorously to break down some of the fibers that make them so tough. A handful or two of kale adds tons of nutrients to a smoothie. Learn more here about antioxidant foods. The American Diabetes Association recommend consuming foods that are rich in vitamins, minerals, fiber, and antioxidants.

There is evidence that some of these may offer protection against diabetes. Fiber : A study concluded that people who consume the highest amounts of dietary fiber appear to have a lower risk of developing type 2 diabetes. Consuming dietary fiber might also lower blood glucose levels, the authors note. Antioxidants : Authors of a article note that high blood sugar levels can trigger the production of free radicals. They note that antioxidants, such as vitamin C and alpha-linolenic acid ALA , can help reduce complications that may occur with diabetes.

Both of these antioxidants are present in kale. Which foods can help stabilize blood sugar levels? Potassium : The American Heart Association AHA recommend increasing the intake of potassium while reducing the consumption of added salt, or sodium. This, say the AHA, can reduce the risk of high blood pressure and cardiovascular disease. A cup of cooked kale provides 3. Fiber : A Cochrane review from found a link between consuming fiber and a lower blood lipid fat levels and blood pressure.

People need both soluble and insoluble fiber. Learn more here about both types. Chlorophyll : Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines. These chemicals occur when people grill animal-derived foods at a high temperature.

Experts have linked them with cancer. The human body cannot absorb much chlorophyll, but chlorophyll binds to these carcinogens and prevents the body from absorbing them. In this way, kale may limit the risk of cancer, and pairing a chargrilled steak with green vegetables may help reduce the negative impact.

Antioxidants : The vitamin C, beta carotene , selenium , and other antioxidants in kale may help prevent cancer. Studies have not found that supplements have the same effect, but people who have a high intake of fruits and vegetables appear to have a lower risk of developing various cancers.

This may be due to the antioxidants these foods contain. Fiber : A high consumption of fiber may help reduce the risk of colorectal cancer , according to a study from Find out here. What happens to our body when you eat kale salads or even add kale to your breakfast scramble or hash?

We went asked a few experts about the specifics of what happens to your body when you eat kale, and how this powerful superfood really can make a huge difference in your health.

This green and purple leafy vegetable belong to the same family as cabbage, broccoli, collards, even cauliflower. However, even among these nutritious vegetables, kale is still king. Here's why many nutritionists would also back up the phrase "kale is king," and for even more healthy tips, be sure to check out our list of The 7 Healthiest Foods to Eat Right Now. Recent studies show that kale, as well, may be of value in the treatment of cancer, elevated blood lipids, and glaucoma.

Furthermore, regular intake of cruciferous vegetables has only been associated with an increased risk of thyroid cancer in women with very low iodine intake 12 , Still, given that cooking vegetables deactivates the enzyme responsible for releasing goitrin, those with thyroid problems may benefit from cooking kale before eating it, as well as ensuring adequate intake of iodine from foods like seafood and dairy 14 , Raw kale contains goitrins, which can lower iodine levels and impair thyroid function.

Yet, research shows that a moderate intake of kale is unlikely to have any serious effects on thyroid health. Kale is one of the healthiest foods on the planet due to its high concentration of vitamins, minerals, and antioxidants. Despite being high in goitrins, research shows that a moderate intake of raw kale is unlikely to affect your thyroid health.

Plus, raw kale may be more nutritious than cooked varieties. To reduce your risk of potential side effects from goitrins while reaping all the nutritional benefits that kale has to offer, consider incorporating both raw and cooked kale into your diet.

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