Kale a Fitness Program for Weight Loss

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

How to Cook Kale

Kale is a powerhouse of nutrients that can be prepared in a variety of inspired ways, from simply boiling to making kale chips. Learn how here.

Although kale has been cultivated for more than 2,000 years, American cooks seem to just now be taking it seriously as something more than a garnish. It's a good thing they are, because kale has the health advantages of a cruciferous vegetable in lowering cancer risk, and it's also an excellent source of vitamins A, C, and K and a very good source of fiber, potassium, and calcium. Kale is a member of the cabbage family and has a cabbagelike flavor. It thrives in cold climates and is in season in the winter months, although it is available year-round and can be grown in warmer climes as well. Kale leaves are long and frilly, with a tough center stalk, and can vary in color and texture (see varieties below). Kale can be used similarly to spinach. The kale chips below are trendy and fun to eat, but also try kale boiled, sauteed kale recipes, and slow-simmered.

Types of Kale

The three main types available in the United States are:

• Curly kale: Ruffled leaves, fibrous stalk, and deep green color with the most pungent flavor of these three varieties.

• Ornamental kale: Mellower flavor and more tender leaves than curly kale. The leaves can be green, white, or purple. Also called salad savoy.

• Dinosaur kale: Dark bluish-green leaves on lighter stalks with pronounced texture and a slightly sweeter taste than curly kale. Also called Lacinato or Tuscan kale.

Selecting and Storing Kale

• Opt for crisp, tender leaves that are richly colored and stems that are moist and fresh-looking. Avoid wilted or yellow leaves.

• Smaller leaves will be more tender and have a milder flavor than large leaves

• Store unwashed kale in a plastic storage bag for up to three days in the refrigerator. The longer you store kale, the stronger and more bitter the flavor becomes.

How to Prep and Clean Kale

• For large leaves, cut away the center stalk. You can cut away just the base for smaller, more tender leaves. Trim any bruised leaves.
• Wash thoroughly in cold water several times, and drain well on paper towels or spin in a salad spinner. This washing step is key because kale can be gritty if not washed well.
• Tear into pieces; 12 ounces kale equals about 12 cups torn or chopped, or four servings.

How to Cook Kale

How to Boil Kale

In a large saucepan bring a small amount of water (about 2 cups) and a little salt (1/8 to 1/4 teaspoon) to boiling. Add 12 ounces torn kale. Return to boiling. Reduce the heat and simmer for 20 to 25 minutes or until tender. Drain.

How to Saute Kale

In a large skillet heat 4 teaspoons olive oil. Add 12 ounces torn dinosaur or curly kale. Cook, covered, for 1 minute. Uncover and cook and stir for 1 minute more or just until wilted. If desired, season with salt and pepper and a squeeze of lemon juice.

How to Slow-Simmer Kale

This makes a potful and will serve 8 to 10 plus leftovers. If you prefer, for a meatless option, omit the ham hocks and use vegetable stock; you might want to increase the seasonings.

• In a large deep pot heat 3 tablespoons olive oil over medium heat. Thinly sliced 1 medium onion. Peel 2 cloves garlic and smash them using the side of a knife. Add the onion and garlic to the hot oil, stirring to coat. Add 2 large ham hocks (about 1-1/2 pounds) and 2 bay leaves. Cook about 10 minutes or until the onions are softened.
• Meanwhile, starting with 5 bunches kale, stack a few leaves at a time and cut crosswise into ribbons. Add the kale to the pot, pushing the leaves down to pack them in. Add 3 quarts reduced-sodium chicken broth, 1/4 cup apple cider vinegar, 1 tablespoon sugar, and 1 teaspoon red pepper flakes.
• Bring the mixture to boiling. Cook for 10 minutes or until the greens start to wilt, then turn the greens over with a wooden spoon and reduce the heat to simmering. Cover and simmer for 45 minutes. Season the broth with salt to taste. Cover and cook for 10 minutes more. Remove the bay leaves and serve.

Kale Chips Recipe

Preheat oven to 300 degrees F. Line a large baking sheet with parchment paper. Place 2 cups torn kale leaves on the prepared baking sheet. Brush with 1 tablespoon olive oil and sprinkle with 1/4 teaspoon salt. Bake for 20 to 25 minutes or until crisp.

http://www.bhg.com/recipes/how-to/cooking-basics/how-to-cook-kale/

Lisa Holderness Brown