Welcome back to New Food Friday, where I feature a new-to-us or new-to-you food that can be a great way to add fiber to your diet. This week's new food is kale. Have you tried kale before? Or do think that it is best used as "fill" on your local salad bar?
Kale is a member of the cabbage family and is closely related to collard greens, broccoli, cauliflower and brussel sprouts. It is considered an antioxidant food and also has anti-inflammatory properties. It is rich beta-carotene, vitamin K, vitamin C and calcium. A cup of chopped kale has 3 grams of dietary fiber as well. There are several different types of kale, with leaf colors ranging from light green to dark green, even violet or brown.
Kale is used in cuisines around the world. And because it grows well in cooler weather, it is often one of the few fresh vegetables available in cold seasons. It can be boiled, although it does lose some nutritional value when boiled. Kale can also be eaten raw, steamed, or fried.
Recently, we have enjoyed kale steamed then tossed with feta cheese and barley. I also chop kale and add it to soup. And Hubby and I especially enjoy making kale chips. Very tasty! I found a recipe for Kale and Potato Soup on the Food on the Table blog that I am looking forward to trying. And you can certainly add raw kale to a green smoothie.
An interesting tidbit about kale: those pretty ornamental cabbage plants that you see coloring winter landscapes (especially in the South) are actually kale and they are edible as long as they have not been treated with pesticides. I think I'll be planting some ornamental kale this winter!
Do you include kale as part of your fiber-rich diet? What is your favorite way to eat kale?
Source: Wikipedia
Photo Credit: stock.xchng
we love kale around here! we sautee it with red onions. yum!
ReplyDeleteI've never bought kale... hmmmm... I've been on a fall squash kick (prepared my first spaghetti & acorn squash) - yum!
ReplyDeleteI think I'll give kale a try! Thanks for the tips!