Kale: how to include this versatile and nutrient-packed vegetable in recipes

Already popular in Brazilian cuisine, cabbage is, in addition to a vegetable full of health benefits, an ingredient widely used in the most varied types of dishes.

In Brazil, cabbage is an easy vegetable to be found throughout the year and can be purchased at affordable prices. With different varieties of leaves, the most popular among Brazilians is kale.

Cabbage is a highly valued ingredient in Brazilian cuisine. In addition to being a component of salads, juices and other light recipes, cabbage is used as an accompaniment in some of the most popular and traditional dishes of the national culture, such as feijoada and tropeiro beans.

When buying, prefer to choose leaves that are not too soft and always prioritize the purchase of cabbage in whole leaf, avoiding the one that is already chopped in supermarkets – after being cut, the cabbage leaf loses in vitamins.

“Cabbage is one of the most nutritious foods in the plant world. Among the leaves, it is the queen”, says Rodrigo Polesso, specialist in Optimized Nutrition. Full of vitamins and minerals, kale is a powerful source of health.

Benefits of consuming kale for health and beauty

Rich in vitamins and minerals, cabbage is an excellent ally for health and beauty. “While it is highly nutrient-dense, kale is very low in calories and carbohydrates, and is also rich in fiber,” adds Rodrigo.

Cabbage has vitamin A, B vitamins – B1, B2, B3 and B5 -, vitamin C and vitamin K. As a source of minerals, cabbage contains chlorine, iron, phosphorus, magnesium, sulfur, calcium, silicon and sodium. In addition, it is rich in antioxidants.

Check out the benefits that these nutrients present in cabbage provide to our body:

1. Helps in cancer prevention;
2. It contributes to good blood clotting;
3. Contributes to eye health;
4. It has anti-inflammatory properties;
5. Helps reduce cholesterol;
6. It is a great detoxifier for the body;
7. Contributes to the health of bones and teeth;
8. Increases immunity;
9. Lowers blood pressure.

When we talk about beauty, cabbage can work as an antiaging agent, acting against skin aging, and it is still a vegetable ally in slimming processes.

“By acting on estrogen metabolism, it promotes the reduction of localized fat deposits and cellulite. The presence of phytochemicals, mainly carotenoids, protect the skin against the action of harmful ultraviolet rays to the skin, and help to maintain the tan”, adds nutritionist Fernanda Paulucci.

How much and how to consume?

Consuming kale on a daily basis is not at all difficult. The vegetable can be eaten raw or cooked, as an accompaniment to any food and at any time of the day, being a valid option for all meals – from breakfast to dinner.

“Cabbage can be consumed raw or sautéed. The less it heats up, the better, the more we preserve its enzymes, cofactors, phytochemicals and micronutrients! Always use the entire leaf, including the stems. If you are not going to use the stalks, reserve them to blend with juice”, suggests Fernanda.

The juices that take cabbage, often called green juice, are excellent allies in detoxifying the body. Due to its subtle flavor, kale can be combined with several other fruits or vegetables, providing several possibilities for different recipes.

Even though it is a versatile vegetable and full of nutrients and health benefits, some people should be alert not to overconsumption of kale.

“The tip is to eat cabbage at least once a week, giving preference to raw vegetables. The amount varies according to each metabolism. Intoxicated people, or estrogenic women will benefit from more frequent use and in a more generous amount. On the other hand, those with thyroid disorders should not abuse, especially in the raw form”, indicates the nutritionist.

cabbage recipes

As an ingredient, kale is an alternative that works in combination with several other foods, which makes its inclusion in recipes and everyday consumption a lot easier.

“I usually eat kale made in butter, mixed with other vegetables. The volume of the leaf greatly decreases when heated, allowing a greater intake of them, in addition to adding flavor. Another very easy and nutritious way to ingest kale is through green juices with kale, ginger and lemon or other ingredients for a change”, says Rodrigo.

Below you can see 20 recipe options for consuming kale – both in juice form and in savory dishes.

juices

1. Green juice: this recipe combines kale with pear, banana, grape, lemon and mint. The yield is 500ml and the tip is to sweeten it only at the end, after mixing all the ingredients, if you deem it necessary.

2. Pineapple Peel Juice with Cabbage: This recipe is a great alternative to using pineapple peel. The peel of a medium pineapple yields juice for two people.

3. Pineapple, gogi berry, plum and kale juice: those who like to mix several ingredients in the juice will like this recipe that takes pineapple, gogi berry, kale and plums. The secret is to hydrate the gogi berry for 10 minutes with water before blending the juice.

4. Orange, carrot, cabbage and gogi berry juice: another recipe that combines cabbage with gogi berry, this time mixing it with carrot and orange. The result is a strong colored juice that can be sweetened with brown sugar.

5. Passion fruit juice with cabbage: in addition to passion fruit pulp and cabbage, this recipe uses tahiti lime juice, which adds an extra touch of flavor. You can mix all the ingredients in a blender or add the cabbage afterwards, to have a juice with pieces of the leaf.

6. Pineapple, kale, ginger and mint juice: a great green juice option, this recipe that takes kale, mint, ginger and pineapple yields a healthy and refreshing juice. The tip is to take it without straining, so you don’t lose the fibers.

7. Orange, beetroot and kale juice: this recipe yields a super beautiful juice that combines orange, beetroot, kale and prunes. The preparation is simple: just mix all the ingredients in the blender.

8. Green juice with melon, cabbage and flaxseed: this green juice recipe uses melon, cabbage, golden flaxseed, coconut water and cucumber. The tip is to drink the juice without straining and without sweetening.

9. Strawberry, kale and orange juice: this juice combines orange, kale and strawberries. If the fruits are sweet, there is no need to sweeten. The indication is to consume the juice well chilled and without straining.

10. Green ice: this recipe is a good option for those who want to speed up the process of making green juice on a daily basis. The idea is to prepare ices with water and cabbage and use them to make juices, mixing with other ingredients.

Plates

1. Cabbage in the oven: this recipe for cabbage in the oven calls for just a sauce of cabbage, olive oil, garlic and coarse salt. You can make the kale softer or crispier, depending on how long you leave the dish in the oven.

2. Braised cabbage without oil: here you learn a simple way to prepare braised cabbage without using oil. The secret is to use water in the hot skillet, adding the water little by little.

3. Creamy chicken with cabbage: in this dish of chicken with cabbage, the difference is the creamy sauce, which uses milk cream and Parmesan cheese. You can serve it with white rice.

4. Vegan cabbage cigar: this version of the cabbage cigar takes brown rice, tomato, peppers, onions, garlic and lots of black pepper. You can also use textured soy in the filling or, if you’re not a vegetarian, ground beef.

5. Green broth: quick and easy to make, this recipe is great for colder days. The main ingredients are potatoes and cabbage, the dish takes an average of 25 minutes to prepare and is vegan and gluten free.

6. Kale salad with mango and lemon dressing: this is a raw cabbage salad recipe, which combines the leaf with mango and lettuce. In addition, the salad accompanies lemon sauce, prepared with lemon, ginger, red onion, olive oil and pepper.

7. Quinoa with cabbage, almonds and lemon: in addition to cabbage, quinoa, almonds and lemon, the dish has cheese (feta, Minas or ricotta), chives and seasonings. The recipe serves four people.

8. Kale salad with orange: here you will learn how to make a raw cabbage salad with orange dressing. As a seasoning, the recipe also has mustard, vinegar, olive oil, salt and pepper.

9. Cornmeal Soup with Cabbage and Ginger: This recipe takes just 15 minutes to prepare and requires simple ingredients – ginger is optional. When preparing, the tip is to use a high pan so the soup doesn’t splash.

It is always worth remembering that a healthy diet is the result of the combination and balance between different foods and nutrients. Within this, cabbage is a valuable source of vitamins and minerals, which contributes (a lot!) to the health of the body. Include the vegetable in your diet and enjoy its benefits!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.