Kale is an amazingly nutritious leafy green vegetable. It is a cruciferous vegetable that belongs to the Brassica family of vegetables, which includes cabbage and Brussels sprouts. Kale contains high amounts of beta carotene (precursor of vitamin A) and vitamin C. It is also rich in minerals. Being a green vegetable, it is high in folic acid  and naturally low in carbohydrates.

The high calcium and magnesium content of kale helps in building bones and is a good food for those suffering from osteoporosis. Vitamin A and C are antioxidants that protect against many degenerative diseases.The high fiber content of Kale improves the digestive health and protects against colon cancer.

The high potassium and low sodium content of Kale makes it an alkaline food and helps those who suffer from acidity and other digestive disorders. Potassium also reduces blood pressure and helps in fighting heart disease. Being a cruciferous vegetable, Kale contains sulfur compounds which help in fighting cancer.

Kale is best to eat when cooked. However, Kale is considered a goitrogen food which suppresses the function of the thyroid gland and causes hypothyroidism. Therefore, those with a sluggish thyroid should avoid eating Kale.

Cooking with Superfoods: Garlic Kale Side Dish

The perfect accompaniment to any meal. The garlic and onions in this side dish add flavour to the kale whilst providing additional antioxidants.

Ingredients

  • 1 bunch kale
  • 2 tablespoons olive oil
  • 4 cloves garlic, minced
  • 1 small onion diced
  • Sesames seeds (Optional)

Directions

  1. Tear the kale leaves into bite-size pieces from the thick stems; discard the stems.
  2. Heat the olive oil in a large pot over medium heat. Cook and stir the garlic and onion in the hot oil until softened, about 2 minutes. Add the kale and continue cooking and stirring until the kale is bright green and wilted, about 5 minutes more.
  3. Serve piping hot sprinkled with sesame seeds if desired.