Kale nutrition facts_ calories and health benefits

Kale is a member of the cabbage ( Brassica) family of vegetables. Recipe for baking salmon It is considered to be one of the most nutritious foods per calorie. Recipe for fish cakes Although it can be eaten raw, it is more commonly steamed, sauteed, boiled, or massaged in lemon juice.

There are many types of kale and, while most are green, there are also red and purple varieties.


Recipe for salmon burgers Some of the most common types of kale for consumption include: curly kale, ornamental kale, and dinosaur (Tuscan) kale.

Each variety differs in texture, taste and appearance. Recipe for salmon cakes Curly kale is usually deep green in color with ruffled leaves and has a pungent, bitter peppery flavor. Recipe for salmon croquettes Ornamental kale, often referred to as salad savoy, can be either green, white, or purple. Recipe for salmon loaf It has a more mellow flavor. Recipe for salmon patties Dinosaur kale has a sweeter taste and a more delicate texture then curly kale and is often a blue-green color.

Kale is typically available all year long with its peak season during the winter months. Recipe for salmon salad Kale Nutrition Facts

Kale is a highly nutritious. This non-starchy vegetable is low in calories and carbohydrate. Recipe for smoked salmon dip One cup of cooked kale contains only 33 calories and 7 g of carbohydrate. Recipe for smoked salmon pasta If you eat kale raw, one cup contains only 8 calories and 1.4 g of carbohydrate.

Kale is a green leafy vegetable that packs a huge nutrition punch. Recipe for smoked salmon pate For instance, it is an excellent source of fiber. Recipe for thai fish cakes Studies have shown that those people who eat high fiber diets (the daily requirements are 25-38g/day) tend to be at a healthier weight and have a reduced risk of heart disease and certain cancers.

Kale is also an excellent source of vitamin K (1 cup of chopped cooked kale has more than eight times the daily requirement!), which is important in bone health as well as clotting blood. Recipe smoked salmon pasta If you are someone who takes blood thinner, it is important to be consistent with your vitamin K intake.

Kale is also packed with vitamin A (the same cup of kale has two times the daily requirement), beta-carotene and other carotenoids, lutein, zeaxanthin, and serves up 100 percent of the daily needs of vitamin C in one cup cooked. Recipes for cooking salmon This makes kale a great vegetable to eat for eye health, immune boosting and anti-aging.

Kale is a vegetarian source of calcium, making it a highly favorable vegetable in vegetarian and vegan meal plans.

Kale is also a very good source of manganese, and a good source of vitamin B6, potassium, and copper.

In addition, kale is one of the cruciferous vegetables, which have been shown to have anti-cancer properties. Recipes for salmon fillets in the oven Common Questions About Kale

Fresh kale maybe intimidating at times, because it’s large, curly fibrous leaves, can trap dirt, making it sometimes hard to clean. Recipes for salmon in the oven If you are not used to making it, you may not know what to do with it. Recipes for salmon steaks Instead, you can either purchase kale that has already been cleaned and cut (this is good to make kale chips or easy to use to saute or throw in soups) or purchase frozen, chopped kale. Salmon best recipe Many times, buying frozen vegetables is just as good, if not better, than buying fresh because the vegetables are picked at their peak freshness which makes them retain more vitamins and minerals.

All kale is healthy, therefore it’s hard to measure which type can be considered the healthiest. Salmon fillet recipes pan fried Each type contains a host of vitamins, minerals, and antioxidants. Salmon mousse recipe jamie oliver Purple varieties contain anthocyanins too, which have been linked with improving heart health.

Note that some experts suggest steaming kale to maximize it’s cholesterol lowering ability because the fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they’ve been steamed. Salmon pasta bake recipe Picking and Storing Kale

Purchase kale, whole, frozen, or cleaned, cut and packaged. Salmon pasta recipe jamie oliver Look for kale that is crisp, with a grayish-green color. Salmon pesto pasta recipe Avoid kale that is wilted or limp.

You can store kale in the coldest part of your refrigerator for a few days. Salmon quiche recipe jamie oliver To prevent wilting, place kale in a plastic bag first and close it loosely. Salmon recipes jamie oliver If you are unable to use it in a few days, you can cook it, boil or steam and place it back in the refrigerator cooked. Salmon recipes pan fried Freeze it if you don’t plan on using it for a while, it will keep in the freezer for about a month or two.

To wash fresh kale, place it in a bowl of cold water. Salmon recipes pan seared Empty the bowl and repeat until all the dirt is cleared from the leaves. Salmon risotto recipe jamie oliver Healthy Ways to Prepare Kale

Kale has a bitter flavor and pairs well with rich, flavored meats, such as pork. Salmon steak recipe oven It can be steamed, sauteed, boiled, or chopped and used raw in making salads. Simple baked salmon recipes For a healthy chip alternative, try baking kale leaves to turn them into crispy kale chips. Simple healthy salmon recipes You can also use kale in soups, stews, egg dishes and chilis. Smoked salmon pasta recipe jamie oliver It has a great way of enhancing the flavor of your meals and serves as a hearty, and healthy addition to your meal plan. . Smoked salmon pasta recipes Recipes With Kale

Labensky, SR, Hause, AM. Sockeye salmon recipe pan seared On Cooking: A textbook of Culinary Fundamentals. 3rd ed. The best salmon recipe Upper Sadle River, NJ: Prentice Hall, 2003: 618.

Linus Pauling Institute. The best salmon recipe ever Vitamin K. http://lpi.oregonstate.edu/mic/vitamins/vitamin-K

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