Kale: the history, the benefits (and recipes)

Kale, also known as collard greens or European kale, is a dark green vegetable that has been gaining popularity in recent years due to its nutritional benefits. In this article, we will talk about the history of the product, its health benefits, and share three delicious recipes.

History

Kale has been cultivated in the Mediterranean region for over 2,000 years and was a favorite vegetable of the Romans. During the Middle Ages, kale became a staple food in many regions of Europe, including Portugal.

Although kale is native to the Mediterranean region, its cultivation has spread throughout the world, including North America, where it is known as "kale." In recent years, the product has been promoted as a superfood due to its health benefits and has been incorporated into many healthy recipes.

Benefits

It is an excellent source of vitamins and minerals, including vitamin A, vitamin C, vitamin K, calcium, and iron. These nutrients provide benefits and are important for bone health, skin health, the immune system, and red blood cell production.

It is also rich in antioxidants, including carotenoids and flavonoids, which help fight damage caused by free radicals in the body. Studies have shown that the antioxidants present in the food can help prevent heart disease, cancer, and neurodegenerative diseases.

In addition, it is rich in fiber, which helps maintain healthy digestion and control blood sugar. Fiber also helps maintain a feeling of fullness, which can aid in weight loss.

Revenues

1. Kale salad with walnuts and feta cheese

Ingredients:

• 1 bunch of kale
  
• 1/2 cup of walnuts
• 1/2 cup crumbled feta cheese 1/4 cup olive oil
• 2 tablespoons of lemon juice
• Salt and pepper to taste

Wash the kale and remove the thick stems. Cut it into thin strips. In a bowl, mix the olive oil, lemon juice, salt, and pepper. Pour the mixture over the kale and mix well. Add the walnuts and feta cheese and mix again. Serve immediately.

2. Kale and sweet potato soup

Ingredients:

• 1 bunch of kale
• 2 large sweet potatoes, peeled and diced
• 1 large onion, chopped
• 2 cloves of garlic, chopped
• 4 cups of chicken broth
• 1/2 cup coconut milk
• 2 tablespoons of olive oil
• Salt and pepper to taste

Heat the olive oil in a saucepan over medium heat. Add the onion and garlic and cook until softened. Add the sweet potatoes and chicken broth and cook until the sweet potatoes are tender. Add the greens and cook for a few more minutes until softened. Remove the soup from the heat and let it cool slightly. Use an immersion blender to purée the soup until smooth. Add the coconut milk and stir well. Season with salt and pepper to taste. Serve hot.

3. Kale chips

Ingredients:

• 1 bunch of kale
• 1 tablespoon of olive oil
• Salt to taste

Preheat the oven to 180°C (350°F). Wash the kale and remove the thick stems. Cut it into large pieces. In a bowl, mix the olive oil and salt. Add the kale and mix well, making sure all the leaves are coated with the oil and salt mixture. Spread the kale leaves on a baking sheet lined with parchment paper. Bake in the oven for 10-15 minutes, or until the leaves are crispy. Serve immediately.

In short, kale is a healthy and delicious vegetable that has been gaining popularity in recent years. It is rich in nutrients important for health, including vitamins, minerals, and antioxidants, and is an excellent source of fiber.

Try incorporating kale into your daily diet by subscribing to one of our Fruit and Vegetable Baskets and making one of our suggested recipes, or create your own! Kale can be added to salads, soups, smoothies, and other dishes. Don't miss the opportunity to enjoy its health benefits!

As the Romans say, "Mens sana in corpore sano" - a healthy mind in a healthy body. And kale can help you achieve that goal!