Roast some finely diced, olive oil tossed parsnip and carrot with your kale, add a winter pie or lasagne and you have a healthy, balanced, interesting and exciting family meal in 20 minutes!
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A (in the form of carotenoids), vitamin C and vitamin K (one cup of raw, chopped kale contains 33 calories, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K). It is also worth to mention that kale contains nearly twice the amount of vitamin K as most of its fellow cruciferous vegetables.
Kale is also rich in the eye-health promoting carotenoids – Lutein and Zeaxanthin. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also packed with copper and manganese. It is also a very good source of protein, omega-3 fatty acids, dietary fibre, vitamin B1, vitamin B2, vitamin B6, vitamin E, niacin, calcium, potassium, iron (per calorie, kale has more iron than beef), magnesium, phosphorus, and folate. It only takes 200 calories’ worth of kale to provide 14 grams of fibre; or from 100 calories’ worth of kale, we can get over 350 milligrams of alpha-linolenic acid (ALA), the basic building block for all omega-3 fats.