I had one of my favourite home cooked dinners last night! Guess what?! – possibly the most nutritious also!!!
Grilled grass-fed beef scotch fillet seasoned with paprika and sage and pan-fried kale sprinkled with sesame seeds on a bed of olive oil. Simple, tasty and full of antioxidants…
Kale is king and my saviour… as I am not a big fan of broccoli… a “Power Foods Fitness” super vegetable… Read on…
Let me INTRODUCE you to KALE:
Botanically, the plant belongs to the “cabbage” (Brassica) family subgroup of Brassica oleracea (acephala group), characteristic of headless, leafy greens. It features close similarity in growth and appearance to collard greens. Other common vegetables closely related being: brussels sprouts, broccoli, cauliflower, etc.
For a green, kale is unusually high in fiber. This helps create the bulk you need to fill you up and to keep you full for a good amount of time. Kale is also an excellent source of nutrients, especially vitamin A and calcium. With a combination of vitamins, minerals, and phytonutrients, kale is a dieter’s dream food.
Let me give you the amazing HEALTH BENEFITS of KALE:
Though greens in general are nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provides other important nutrients.
According to recent research results, kale is an incredible source of well-absorbed calcium, which is one of the many factors that may help prevent osteoporosis. It also provides decent amounts of vitamin C, folic acid, vitamin B6, manganese, and potassium.
The manganese in kale helps your body’s own antioxidant defense system, superoxide dismutase, protecting you from damaging free radicals. Its folate and B6 team up to keep homocysteine levels down, which may help prevent heart disease, dementia, and osteoporosis bone fractures.
Serving Size: 1/2 cup
|Saturated Fat||0 g|
|Dietary Fiber||1 g|
|Vitamin A||8,854 IU|
|Folic Acid||9 micrograms|
|Vitamin C||27 mg|
COOKING KALE as I did in this recipe:
My tip for cooking kale is to do so sparingly to keep its cancer fighting qualities at optimum.
In this recipe I sat the 2 x handfuls kale drizzled with olive oil in my scanpan for 1 -2 minutes whilst turning the leaves over.
I served both my beef scotch fillet and kale on a bed of olive oil and sprinkled sesame seeds on the kale.
I highly recommend that you make kale a feature at least thrice weekly – a perfect companion to boiled eggs in the morning, chicken at lunch and a hearty steak at dinner.
Eat Well! xx