For a few years now, kale has become the fashionable cabbage. We owe it in part that we have stopped thinking of leafy cabbages as a traditional vegetable exclusively reserved for traditional broths and stews, since we have seen their striking curly leaves presented as a healthy deli and served in very different recipes, such as colorful salads, detox smoothies and original pestos.
But, in addition, this kale has helped remind us, as broccoli once did, of the extraordinary properties of cabbagesamong which kale stands out for its nutritional richness.
Properties of kale
Kale’s fame as a health food and exceptional cabbage is not undeserved. According to the ANDI index, which measures the nutritional density of foods, it is considered the food with the highest concentration of nutrients per weight that exists along with watercress and chard, on top of spinach, other cabbages or any fruit.
Without providing hardly any calories, it gives us abundant vitamins, minerals and antioxidants. Thus, a small serving of kale (65 g) provides:
- All the vitamin C what is needed per day
- Double the amount needed beta carotene and six times that of vitamin K.
- Good amounts of folic acid, magnesium, calcium, iron and manganese.
- Like other vegetables, it also provides fiber and little fat.
- It is also a great source of antioxidants such as glucosinolates, polyphenols, carotenoids and terpenoids.
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Nutritional composition
The above nutritional richness varies depending on the type of crop, since, as with many other foods, there are significant differences between organic kale and conventionally grown kale.
The studies carried out at the Polytechnic University of Valencia, directed by the organic farming expert Lola Raigóndoctor in Agricultural Engineering, show that organic kale not only does not contain the pesticides found in conventional crops but is also more nutritious.
To begin with, organic kale has a higher proportion of dry matter, which translates into a little more carbohydrates, although it is still a high-quality vegetable. very low caloric value. On the other hand, it provides more protein and fiber, as a result of more efficient nitrogen fertilization, which represents a decrease, beneficial for health, in the nitrate concentration.
The concentration of minerals, antioxidant polyphenolic components and vitamin C It is also higher in organically grown kale.
The nutritional composition data of kale obtained by the Polytechnic University of Valencia reveal these differences, in addition to the high nutritional power of this kale:
Organic Kale vs. non-organic kale
- Energy: 21 kcal – 14 kcal
- Carbohydrates: 3.3g – 1.2g
- Protein: 0.9g – 1.5g
- Fat: 0.4g – 0.3g
- Fiber: 1g – 1.4g
- Water: 93% – 94.2%
- Potassium: 529 mg – 380 mg
- Magnesium: 49 mg – 30 mg
- Calcium: 43 mg – 15 mg
- Iron: 2.2 mg – 1.7 mg
- Phosphorus: 0.07 mg – 0.8 mg
- Vitamin C: 38 mg – 19 mg
- Polyphenols: 63.2 – 57.9 (in mg eq. gallic acid per 100 g)
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Health benefits
The richness of kale in such varied nutrients makes it beneficial for different aspects of health:
strong bones
A peculiarity of kale is that in it, as in other cabbages, Calcium is easy for the body to assimilate. In fact, a study published in American Journal of Clinical Nutrition confirmed that, although dairy products contain more calcium, the bioavailability is greater in cabbages, so a serving of kale translates into similar values of this mineral in the body.
He magnesium and the vitamin K They promote the absorption and fixation of calcium in the bones, so the combination of these nutrients makes it a great ally in menopause, as it helps to strengthen the skeleton and prevent decalcification.
Antioxidant and detoxifying properties
The antioxidants that kale is perhaps best known for are glucosinolatesthe anti-cancer compounds that make all cabbages so recommended.
Among them are sulforaphane and indole-3 carbinol, to which detoxifying properties are also attributed, thus can help the liver better eliminate toxins that we accumulate on a daily basis.
Eye protection
Kale is also very rich in a carotenoid called lutein and zeaxanthin, As stated in this study published in Nutrientswhich highlights the capacity of these two antioxidants to protect different parts of the eye against damage from oxidative stress and reduce the risk of glaucoma and other eye problems related to oxidative stress and age.
Another carotenoid present in kale that reinforces this effect is zeaxanthin.
For cardiovascular health
Both the fiber and the presence of other antioxidant and anti-inflammatory substances also give it a cardioprotective effect. Not only does it help prevent arteriosclerosis, but it favors the reduction of LDL cholesterol and the increase of HDL, especially when steamed.
Beneficial prebiotic effect for the microbiota
The fibers in kale are also beneficial for the intestinal microbiota, although again here we can enhance the effect depending on how we prepare it. A study published in Nutrients concluded that, if we combine it with lentils, they not only complement each other by offering an optimal and complete supply of nutrients, but they also offer a wide variety of prebiotic fibers that feed beneficial flora.
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How to cook kale
Kale has a intense and slightly bitter flavor that does not leave anyone indifferent, so it is advisable to choose your dish companions well. With root, sweet or flavored vegetables we are sure to get it right.
In vegetable creams
A great way to cook kale is in cream, because we will not have problems with its fibers. We can cook it with onion, which integrates the flavors well, and combine it with carrots, apples and even pears..
Also we can reduce it with chard and, to thicken, add daikon instead of potato.
Other vegetables ideal for kale creams are zucchini, pumpkin or parsnip. The nutmeg and the ginger They will do great for you.
In raw
Raw kale can be included in delicious green juices and salads.
- In juices it is important to remove the stem, which is too fibrous.
- For the salad, we will choose the most tender leaves. There are less fibrous varieties of kale that are ideal for salads.
If we can’t find the less fibrous varieties of kale, We can resort to a simple trick to soften the leaves: Massage them lightly with oil-soaked fingers. We can also cut them finely, add a little sea salt and let them rest for a while.
In this type of recipes, kale combines well with foods like avocadotomato, endive, walnuts, cashews, cheese and sweet flavors such as corn, raisins and dates.
As for the dressing, kale stands up well to consistent sauces and dressings such as tahini with lemon juice or avocado vinaigrette.
Sautéed
The leaves too They can be sautéed, although it is best to soften them first by steaming. They are a great garnish for a rice, millet or quinoa dish.
If we want to use them in a stew or stewit is better to add them in the last 10 minutes of cooking or sauté them lightly and add them at the time of serving.
kale chips
A very original dish that can be prepared is some kale chips. baked.
To make them, the leaves are chopped, spread on a baking tray lined with parchment paper and seasoned with a little salt, a good olive oil and, if we want, pepper, garlic powder or nutmeg.
Once the leaves are seasoned, they are baked at 190 ºC about 8 minutes and let them cool on a rack.
In green juices
Combine kale with cucumber, which gives freshness and softens, lemon and other ingredients such as acid apple, carrot, celery, orange, ginger or alfalfa, among others. You will get delicious and very nutritious juices.