The tale of kale

by Sanjeev Kapoor

Kale. Naam toh suna hoga? So what is kale? It’s this lovely crisp, deep hued, gorgeous leaf that is considered a super food!

No 1 leaf

If you like eating cabbage, brussel sprouts, collards, broccoli or even saag you are sure to like the taste of kale, since they hale from the same family. 1 cup of raw kale provides you with more than your daily requirement of Vitamins A and K. It also beats most leafy vegetables like spinach, fenugreek and several salad leaves when it comes to nutrition content. It might not be available at your local vegetable vendor yet, but most novelty food stores and gourmet super markets do sell kale.

Skip milk, have kale

Did you know that 1 cup of kale gives you as much calcium as a glass of milk. Also large amounts of vitamins, protein, folate, iron, omega3s, antioxidants and fibre in kale help enrich health in general. The best part is that while giving you all this awesomeness, it keeps the calorie intake very low and the fat next to zero!

Chips, soups and smoothies too

Kale is one of the best things you can have in your kitchen. They are beautiful and make healthy chips and salads, you can also use it in soups and stir fries. Kale chips are a not just healthy, but also the newest food trend.  Just cut the crisp beautiful leaves into bite sized pieces, drizzle with salt and olive oil. Bake in a preheated oven at 350 degree Celsius for 15-20 minutes. Enjoy a nutritious delicious snack anytime! The texture and density of kale leaves gives you the perfect crisp chip and what’s more it healthy too!  Perfect way to get the healthy bug going at your next party or gathering! Blend kale with other ingredients like yogurt, avocado, nuts and seeds to make the ultimate health smoothie.  Mask the bitter flavour of kale by pairing it with ingredients like berries, fruits and honey.

Cancer fighter

The deep dark green colour of kale is an indicator of the high anti-oxidant content in it. High anti-oxidants mean increased protection from cancer radicals, younger healthier looking skin and hair, more balanced blood sugar levels and stronger bones. You get kale in colours ranging from green to purple, try and pick younger darker leaves to get maximum antioxidant benefits out of it!

Make sure you get a batch of kale the next time you go veggie shopping to kick start your kale tale!

Recommended recipes-

Kale Stuffed Chicken,  Kale and Tomato Eggs Benedict,  Kale Smoothie,  Kale Chips,  Kale and Couscous Fritters,  Kale and Mint Taboulleh,  Kale and Chicken Salad

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MasterChef Sanjeev Kapoor

Chef Sanjeev Kapoor is the most celebrated face of Indian cuisine. He is Chef extraordinaire, runs a successful TV Channel FoodFood, hosted Khana Khazana cookery show on television for more than 17 years, author of 150+ best selling cookbooks, restaurateur and winner of several culinary awards. He is living his dream of making Indian cuisine the number one in the world and empowering women through power of cooking to become self sufficient. His recipe portal is a complete cookery manual with a compendium of more than 10,000 tried & tested recipes, videos, articles, tips & trivia and a wealth of information on the art and craft of cooking in both English and Hindi.