Kale, also known as collard greens or 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 are beneficial and important for the health of bones, skin, the immune system and the production of red blood cells.
It is also rich in antioxidants, including carotenoids and flavonoids, which help fight free radical damage in the body. Studies have shown that the antioxidants in this food can help prevent heart disease, cancer and neurodegenerative diseases.
Additionally, 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
Instructions:
1. Wash the food and remove the thick stems.
2. Cut into thin strips.
3. In a bowl, mix the olive oil, lemon juice, salt and pepper.
4. Pour the mixture over the kale and mix well.
5. Add the walnuts and feta cheese and mix again.
6. 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
Instructions:
1. Heat the olive oil in a saucepan over medium heat. Add the onion and garlic and cook until soft.
2. Add the sweet potatoes and chicken broth and cook until the sweet potatoes are tender.
3. Add the greens and cook for a few more minutes until soft.
4. Remove the soup from the heat and let it cool a little.
5. Use a hand blender to blend the soup until you get a smooth cream.
6. Add the coconut milk and stir well. Season with salt and pepper to taste.
7. Serve hot.
3. Kale chips
Ingredients:
- 1 bunch of kale
- 1 tablespoon of olive oil
- Salt to taste
Instructions:
1. Preheat the oven to 180°C.
2. Wash the food and remove the thick stems.
3. Cut it into large pieces.
4. In a container, mix the olive oil and salt.
5. Add it and mix well, making sure all the leaves are coated with the oil and salt mixture.
6. Spread the kale leaves on a baking sheet lined with parchment paper.
7. Bake in the oven for 10-15 minutes, or until the leaves are crispy.
8. Serve immediately.
In short, kale is a healthy and delicious vegetable that has been gaining popularity in recent years. It is rich in important nutrients 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 out on the opportunity to enjoy its health benefits!
And as the Romans say, "Mens sana in corpore sano" - a healthy mind in a healthy body. And kale can help you achieve that goal!