If you haven’t added kale and spinach to your diet, you’re missing out on some amazing superfoods. Both lend themselves to both raw and cooked dishes and both are packed with vitamins and minerals. They’re also a fabulous plant-based, calcium-rich food for vegetarians, vegans, and lactose intolerant folks!
As member of the cabbage family, this sturdy, strong leafed vegetable, is perfect for absorbing flavors. Kale chips are a popular way to serve them to enjoy as a snack, but there are plenty of other ways to add kale into your diet.
Morrisons’ Executive Chef and Head of Product Development, Neil Nugent, has a few quick tips to help you incorporate this trendy superfood into your diet:
- Try steaming or sautéing Kale with garlic, olive oil, lemon and pine nuts. Season a little fress ground salt and pepper for a dinner-time treat
- Add shredded kale to soups and stews – the simmering helps to soften the fibers and adds a hearty, delicious crunch to the meal.
If you want to incorporate more kale into your diet, try this Kale and Chorizo Stew recipe from the Morrisons M Kitchen. It’s a deliciously simple and hearty dish that you can easily whip up at home for the whole family to enjoy.
The Benefits of Kale
- Low-calorie, high in fiber, fat-free
- Higher in iron than beef which is essential for liver function and cell growth.
- High in Vitamin K, which may protect against some cancers and which is also a requirement for for bone health and prevention of blood clotting.
- Antioxidant-rich which may protect against cancer.
- Anti-inflammatory properties to help fight conditions such as arthritis.
- Good for your heart and may help lower cholesterol.
- High in Vitamin A for vision and skin as well as well as help to prevent lung and mouth cancers; high in Vitamin C to support the immune system; and it contains high levels of calcium to help prevent bone loss and which is good for the metabolism.
- 2 tbsp olive oil
- 1 red onion, peeled and sliced
- 5 oz chorizo, diced
- 1 c kale, shredded
- 16 oz vegetable or chicken stock
- 1 x 14 oz can white beans (butterbeans) in water
- 1 butternut squash, peeled, seeded and diced
- 1 tbsp dried mixed herbs
- 1 tsp paprika
- 1 x 13-1/2 oz can chopped tomatoes
- Heat the oil in a large pan and fry the onion and chorizo for a few minutes until the onion has softened. Toss in the kale, stock, white beans, squash, mixed herbs, paprika and tomatoes. Season to taste.
- Bring the mixture to the boil, reduce the heat, cover and simmer for 30 minutes, until the squash and kale are tender.
I’d love to hear what your favorite kale recipes are!
Recipe and photo reprinted with permission