Kale: properties, nutritional value and use in the kitchen

For a few years the kale has become the fashionable cabbage. We owe it in part to her that we have stopped thinking of leafy cabbage as a traditional vegetable exclusively reserved for broths and stews of a lifetime, since we have seen its 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 to remind us, as broccoli did in its day, the extraordinary properties of cabbagesamong which kale cabbage stands out for its nutritional richness.

Kale properties

Kale’s fame as a health food and exceptional cabbage is not undeserved. According to the ANDI index, which measures the nutritional density of food, it is considered the food with the highest concentration of nutrients by weight that exists along with the watercress and chard, above the spinach, other cabbages or any fruit.

With hardly any calories, it gives us abundant vitamins, minerals and antioxidants. Thus, a small serving of kale (65 g) provides:

All the vitamin C required per day Twice the required amount of beta carotene and six times that of vitamin K.good amounts of folic acid, magnesium, calcium, iron and manganeseLike other vegetables, it also provides fiber and low 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 according to 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 expert in organic farming Lola RaigónPhD in Agricultural Engineering, show that organic kale not only does not contain the pesticides typical of 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. Instead, it provides more protein and fiber, as a result of a more efficient nitrogen fertilization, which means 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 data on the nutritional composition of kale obtained by the polytechnic university of Valencia reveal these differences, in addition to the high nutritional value of this kale:

Organic Kale vs. non organic kale

Energy: 21 kcal – 14 kcal Carbohydrates: 3.3 g – 1.2 gProteins: 0.9 g – 1.5 gFat: 0.4 g – 0.3 gFiber: 1 g – 1.4 gWater: 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 the 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 cabbage, so a serving of kale translates into similar values ​​of this mineral in the body.

He magnesium and the vitamin K they favor 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 for which kale is perhaps best known are glucosinolatesthe anti-cancer compounds that make all cabbages so recommendable.

Among them are sulforaphane and indole-3 carbinol, to which detoxifying properties are also attributed, with which can help the liver to 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 reflected in this study published in Nutrientswhich highlights the ability of these two antioxidants to protect different parts of the eye from 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. It not only helps prevent arteriosclerosis, but also favors the reduction of LDL cholesterol and the increase of HDL, especially when steamed.

Beneficial prebiotic effect for the microbiota

The fibers of the kale are also beneficial for the intestinal microbiota, although again we can enhance the effect here depending on how we will prepare it. A study published in Nutrients concluded that, if we combine it with lentils, they not only complement each other offering an optimal and complete contribution of nutrients, but also offer a wide variety of prebiotic fibers that feed beneficial flora.

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how to cook kale

The kale has a intense and slightly bitter taste that does not leave anyone indifferent, so it is convenient to choose your dish companions well. With root vegetables, sweet or flavored with character, we will surely hit the mark.

In vegetable creams

A great way to cook kale is in cream, since 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 ideal vegetables for kale creams are zucchini, squash or parsnips. The nutmeg and the ginger they will do wonderfully.

In raw

Raw, kale can be included in delicious green juices and salads.

In the juices it is important to eliminate the stem, 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 don’t find the less fibrous varieties of kale, We can resort to a simple trick to soften the leaves: massage them lightly with fingers impregnated with oil. We can also cut them finely, add a little sea salt and let them rest for a while.

In this type of recipe the kale cabbage pairs well with foods like avocadotomato, escarole, walnuts, cashews, cheese and sweet flavors such as corn, raisins and dates.

As for the seasoning, the kale supports well the consistent sauces and dressings like tahini with lemon juice or avocado vinaigrette.

stir fry

the leaves too They can be sautéed, although it is convenient to soften them first by steaming them. They make a great side dish for a rice, millet, or quinoa dish.

If we want to use them in a stew or stewit is best to add them in the last 10 minutes of cooking or lightly sauté them and add them when serving.

kale chips

One very original dish that can be prepared are some kale chips baked.

To make them, the leaves are chopped, spread out 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 cool on a rack.

in green juices

Combine the kale with cucumber, which gives freshness and softens, lemon and other ingredients such as sour apple, carrot, celery, orange, ginger or alfalfa, among others. You will get delicious and very nutritious juices.