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| Suzy Dorning http://slimminghelp4u.com/ |
We all know that vegetables are good for us but there is one superveg that towers above the rest. Kale has become so popular in the United States and the UK that even film stars are singing its praises being ever so conscious of keeping their slim figures. It boasts so many health benefits being fat-free and low in calories yet packed with vitamins and minerals. Be sure to make it 1 of your 5 a day and it can be your secret fitness program for weight loss!
Did you know that Kale is a key factor to Weight Loss
Well, I have always known it as Curly Kale. I used to live in the countryside where it was grown in abundance. My family ate it regularly because my mother used to say it would keep me regular – funny that!? Of course being a child I didn’t really like it but I was brought up to believe mother knows best so I did what I was told. Now as an adult I choose to eat kale of my own free will because it reigns supreme amongst the greens. Although it is part of the cabbage family, it is different from cabbage which has a firm heart at its centre; instead Kale has long leafy stalks that splay out from the centre. There are different varieties available including ornamental, dinosaur and the more common curly Kale. It comes from the Brassica family as do Brussels sprouts, broccoli and cabbage. Indeed, Kale is now recognised as one of the healthiest vegetables around and in the United States and in the UK its popularity has increased due to its high fibre content and being packed full of vitamins and minerals. The fact that it is such a hardy vegetable is an indication of why it is grown all over the world not only in Europe where it dates back to before the middle ages; it is also grown in hotter climes such as Africa, South America and Asia. Historical note: Kale was introduced to the United States by the English settlers in the 17th century.
Weight loss and Nutritional Kale Benefits
For the weight conscious amongst us the good news is that there are only 33.5 calories in 1 cup of kale and as for the nutritional benefits, where do I begin? The high fibre content helps lower cholesterol thus reduces the risk of heart disease. Also the high fibre aids the digestion but it is more effective when cooked first so you need to learn how to cook kale correctly. It’s a powerhouse of antioxidants that help guard against the dreaded cancer. Organosulfur compounds are known to protect against various cancers especially cancer of the colon. It’s a great food for detoxifying and it helps keep your liver healthy. Being high in iron it has more per calorie than in beef and as for calcium it has much more per calorie than milk. We are all aware that greens are good for us but kale really is the queen of the greens!
How to Prepare and Store Kale
The best method for cooking kale is to steam it, this way all the nutrients remain intact. Stir frying is fine but do remember to always remove the woody stem before cooking. It’s great to use in smoothies whether fruit or vegetable also in soups and stews as it adds not only colour but texture too. Here’s a useful tip when making smoothies; First steam the kale then whizz in the blender. Follow this by freezing in ice-cube trays and when frozen fill plastic bags and store in freezer ready to use in your smoothies. If eaten raw Kale should be young and tender and then it can be eaten like lettuce in salad. Frost makes kale sweeter by converting part of its starch into sugar. You can buy it complete with stalks or bagged, chopped and stalks removed. Whatever way you buy it you should make sure it is crisp to touch and a vibrant green. Steer clear of yellowing leaves. Try to buy organic if possible because kale like other vegetables gets sprayed with pesticides. Either way take note that the leaves trap a lot of soil and creepy crawlies so thoroughly wash the leaves before consuming or cooking. First leave them in salted water for 10 minutes then rinse well under cold running water until all the dirt has gone. Please do not do this before storing as this will make the leaves go limp. They store perfectly in the salad bin in your fridge for 4 or 5 days and should remain crisp if you loosen the bag.
To learn more even more about Kale take a look at this How to Cook Kale. Or why not check out my website Fitness Program for Weight Loss
