Focus on: Kale

Why you should load up on kale:

  • It’s a nutrient powerhouse, packed with vitamins & minerals essential for energy production, healthy skin, eyes and bones.
  • Amongst others you’ll find vitamin K for healthy blood clotting, vitamins A and C for glowing skin and a strong immune system, vitamin B6, a key co-factor in numerous metabolic process, and B12 (or folate) for cognitive function and DNA replication, as well as the minerals magnesium, calcium and potassium.
  • It’s a great source of fibre, important for healthy digestive function.
  • Bear with it’s slightly bitter taste – bitter leaves can promote digestive enzyme production, helping to more efficiently break down our food and absorb nutrients.
  • Combining leafy greens with a source of healthy fat like avocado, nuts, seeds or coconut oil can help to maximise the body’s absorption of these essential nutrients too!

10 tasty ways to incorporate kale

  1. Keep it fresh and blend into a delicious green juice or smoothie
  2. Switch up boring old iceberg lettuce for kale’s dark green goodness and get creative with salads, warm salads are a bit more appetizing in winter months, how about experimenting with our antioxidant packed sweet potato and kale salad?
  3. Add it to stir-fries, bulking out your meals with as much veg as possible means increasing the overall nutrient value of your meals – no need for rice or noodles!
  4. Balance bitterness and a chewy texture with a clever dressing – drizzle lemon or lime juice, a pinch of salt and olive oil over finely shredded leaves, then give them a good massage – this helps to break down and soften tough leaves. Bonus points – citrus dressings keep for longer in the fridge, perfect for your salad needs all week!
  5. Lemon and lime work with cooked kale too and can help to stimulate digestion, squeeze onto lightly steamed kale to bring out the flavour.
  6. Sautee simply in coconut oil and a good quality sea salt for a super tasty side dish
  7. Boost the nutrient content of soups, stews, curries, chillies or even bolognaise – it wilts easily in hot dishes, simply throw in a handful towards the end of cooking.
  8. Use larger leaves as the bun for a low carb burger or in place of refined white tortillas for a super nutritious wrap.
  9. Why not combine with walnuts and whizz up into an anti-inflammatory pesto?
  10. Making your own kale crisps is an opportunity to really mix things up in the kitchen – flavour however you like, sweet or savoury and simply bake on a low heat in the oven or use a dehydrator. Or if that’s too much effort, find them in most whole food shops 🙂

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