Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.”
Packed wth nutrients, fiber, high in iron and folate. Add kale to your diet at least once in week if you suffer from high lood pressure or cholesterol. #kale #broccoli #kalesalad #superfoodsalad #realfod #nodiet
Why is Kale so good for us?
Kale is low in calorie and high in fibre, fibre keeps your digestion in order.
Kale is high in Iron be precise, kale has more iron than a beef.
Kale is high in Vitamin K, which helps to protect against various cancers.
Kale is filled with antioxidants, such as carotenoids and flavonoids.
Kale is great anti-inflamatory food, helps fight arthritis, asthma and autoimmune disorders.
Kale is great for cardiovascular support and lower cholesterol levels.
Kale is high in Vitamin A, keeps your skin glowing and great for your vision.
Kale is high in Vitamin C so helpful to your immune system.
Kale is also high in Calcium, actually has more calcium than milk.
Kale helps your liver with detoxification due to high amount of fibre and sulfur which are keeping your liver healthy.
Also the dietary fiber consumed in kale and other food (vegetable, fruit, grains,...) helps lower GI of food and slow down release of sugar into blood stream. Helps peristaltic and prevent constipation.
BROCCOLI & KALE SALAD
Ingredients Salad
1 head of broccoli, steamed
100g chopped cabbage
1 cup chopped kale
100g roasted pumpkin or any roasted vegetable (may substitute for grated apple or fresh pineapple)
3 Tbsp Sunflower seeds
1 Tbsp olive oil
1 tsp sesame oil
1 tbsp honey
1 tbsp lemon juice
salt & pepper
Method:
1. Brake the broccoli down to florets and steam in a pot with 1cm of water under the lid for 2 min until green but still crispy.
2. Drain broccoli and cool down immediately in an iced water to stop cooking process.
3. Chop broccoli finely to small pieces.
4. Roast pumpkin chopped to small pieces in the oven on 200°C untill cooked throughly. Grate the apple or chop finely pineapple if using.
5. Dice the cabbage and spring onion.
6. Place everything in big bowl and mix well.
7. Add sunflower seeds.
8. Make a dressing from olive oil, sesame oil, honey, lemon juice and salt and pepper
9. Pour dressing over salad mixture and mix through.