Kale

Updated: Mar 10

Kale packed with nutrients, it is one of the world's healthiest foods.

The nutrients in kale can help boost wellbeing and prevent a range of health problems. It contains filber, antioxidants, calcium, and vitamin K. It is also a good source of vitamin C and iron, etc.


Kale is a member of the mustard, or Brassicaceae, family, as are cabbage and brussels sprouts.


Types of kale


Curly kale - is the most commonly available type. It is usually bright green, dark green, or purple in color. It has tight, ruffled leaves that are easy to tear. To remove the leaves from the fibrous stalk, run your hand down the stalk in the direction of growth.


Lacinato or dinosaur kale - is a dark blue-green variety that is firmer and more robust than curly kale. It is known as dinosaur kale because of its scaly texture. These leaves are generally longer and flat and maintain their texture after cooking. Less bitter than curly kale.


Red Russian kale - is a flat-leaf variety that looks a little oak leaves. The stalks are slightly purple stalks and the leaves have a reddish tinge. The stalks are very fibrous and are not usually eaten as they can be rather difficult to chew and swallow. The leaves of red Russian kale are sweeter and more delicate than other types, with a hint of pepper and lemon, almost like sorrel. They are ideal for salads, sandwiches, juices and as a garnish. But not easy to find in any supermarket.


Different types of kale have slightly different flavor and nutrient profiles. Younger leaves tend to be less bitter and fibrous.


Here is my quick recipe by using kale.



Egg Fried Rice with kale


I always love fried rice. Perfect way to use up leftover rice!


Serves Four


Ingredients

4 portion leftover cooked rice

1/2 bag kale, washed

2 eggs, beaten

1 thick slice ginger, finely chopped (optional)

Salt and pepper to taste

Sesame seeds for garnish (optional)


Method


- Heat oil in a frying pan or wok over a medium heat. Add ginger and stir for 30 seconds.


- Add the cooked rice and cook until all the rice are heat through. Push the rice to one sides of the frying pan, add in the eggs and cook, stirring, until scrambled.


- Fold in the rice back through the egg until its all mix well. Add the kale, cook for another minute. Stir in some salt and pepper to taste. Then garnish with sesame seeds. Enjoy!


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