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Kale Vegetable

Kale: A super vegetable

Rarely do we find vegetable that is so rich in vitamins, super nutritious yet very low in calories.

If you haven’t heard about Kale, try to check out on groceries near you or at some markets, I will cite here later. Those who did studies and research on this, even describe kale as “super vegetable.” It is the “king” of cabbage.

Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), usually green in color, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms or those planted by vegetable growers.

It is related to broccoli, cauliflower, collard greens and Brussels sprouts. To many Filipino vegetarians, this vegetable is known as “Kina.” Others are purple in color and have either smooth or curly shape. Those curly are known as curly kale or Scots kale.

Benefits of Kale

Based on reports, a cup of raw kale, around 67 grams, contains Vitamins A, K, C, B6, manganese, calcium, copper, potassium, magnesium and contains 3 percent of the RDA for Vitamin bB1 or Thiamin, Vitamin B2 or Riboflavin, Vitamin B3 or Niacin, iron and phosphorous.

It contains very low fat and very low calorie content and therefore considered as among the most nutritious dense foods in existence. It also helps lower cholesterol which has many important functions in the body.

Although more of it is bad, cholesterol is also being used to make bile acids, which are substances that help digest fats. The liver turns cholesterol into bile acids, which are then released into the digestive system when there’s an intake of fatty meal.

When all the fat has been absorbed and the bile acids have served their purpose, they are reabsorbed into the bloodstream and used again.

According to a blog by Caravan Sonnet Insider ( kale is known to help inhibit cancer cells. Although there are still studies being done to apply this in humans, the compounds found in kale have helped inhibit cancer cells in animals.

Another great benefit of this vegetable is being an anti-inflammatory food. One cup of kale “will help with 10% of the RDA of omega 3 that helps fight various autoimmune disorders.”

Kale is also a great detoxifier and filled with iron and sulfur that help the liver function at its best.

Kale is high in anti-oxidants just like other green leafy vegetables. Antioxidants are substances that help counteract oxidative damage by free radicals in the body. Oxidative damage is believed to be among the leading drivers of aging and many diseases, including cancer.

Kale should be a friend to weight losers as it has several properties contributing to weight loss. It is very low in calories but still provides significant bulk that should help one feel full.

Even with low amount of calories, kale contains small amounts of protein and fiber. These are two of the most important nutrients in terms of losing weight.

Although this vegetable has so many benefits, it is not common in the local market as they are usually found in Europe during winter season. In Baguio City, even in its trading post in La Trinidad, lucky if you find one selling this. It’s not cheap though. A kilo may cost P250 up.

One can find it also in Farmer’s Market in Cubao, Quezon City but subject to availability. A family grocer, Healthy Options also sell “Kina,” Salcedo Weekend Market and at Benguet University Stall at the Centris Market along EDSA, Quezon City.

Kale Recipes

Kale Pasta, Kale Vegan Ceasar Salad, Cold Kicker Stew, Light Tart of Butternut Squash and Kale, Sweet Potato Gnocchi, Braised Kale, Crispy Roasted Kale, Honey Orange Beef Stir Fry with Sweet Potato Noodles and Kale, Heartland Chopped Salad, Kale, Zucchini, and Pinto Bean Enchilada, Kale and Tomato Eggs Benedict, Roasted Sweet Potato Kale Salad with Mustard Dill Vinaigrette. Green Stew, Killer Kale Salad, Vegan Scallops with Spaghetti, Crispy Kale and Pomegranates, Asian Noodle Salad, Turkey, Kale & Brown Rice Soup, The Pioneer Woman’s Butternut Squash and Kale Stir Fry, Spicy Pumpkin and Sausage Soup, Kale and Corn Stuffed Chicken Breasts, Kale Slaw with Lime and Cojita, Kale Salad with Amber Ale Vinaigrette, Valerie Bertinelli’s Kale and Quinoa Salad, Stuffed Acorn Squash with Red Wine Cranberry Sauce, Curried Falafel with Kale Salad, Spicy Parmesan Green Beans and Kale, Garlicky Turkey Kale Soup with Pasta, White Beans and Tomatoes, Vegan Sweet Potato and Kale Galette with Pistachio Parmasan, Wild Rice, Artichoke and Kale Salad; Kale, Lentil & Sundried Tomato Quiche.

For complete recipe, you can log on at!how-to-cook-kale-pasta

Kale’s benefits seem to be endless.

ILACM’s Approach

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