Kale - a wonderful vegetable: health properties: 07:

In the era of healthy diet, kale returns to favor. Contrary to appearances, this is not a novelty in Polish cuisine. Come until recently you could buy it only at health food bazaars, today we can find it in every supermarket. One should not be afraid of it, it is very easy to prepare. It can be consumed raw in cocktails and salads or after heat treatment, even as chips very popular recently. Kale is a vitamin bomb, it is for a reason that the label of the healthiest vegetable in the world adheres to it.
1. Kale - health properties
2. Kale chips
3. Kale pesto
4. Kale cocktail

1. Kale - health properties
Kale is low-calorie - in 100 g of leaves there are only 29 kcal and up to 4 grams of fiber, and of course, almost no fat. This means that without remorse we can consume it in large quantities without fear of extra kilos. Due to the high fiber content, it stimulates intestinal peristalsis and helps to lose unnecessary kilograms. It also helps reduce bad cholesterol, so it cares for the heart and healthy cardiovascular system.
Kale also has a lot of calcium - more than 150 mg in 100 g, which is more than cow's milk. Calcium is necessary for the proper construction of bones and teeth and prevents osteoporosis. Appropriate level in the diet speeds up metabolism.

Is a natural remedy that cleanses the body of toxins. Green vegetable is a great source of vitamins C, K and A. This type of cabbage provides vitamin K at a dose exceeding its daily requirement. This is very important, because this vitamin is responsible for protection against cancer and cardiovascular diseases. A diet rich in vitamin K is responsible for proper bone structure, good blood clotting, and regulation of blood sugar levels. Remember that vitamin K is a fat-soluble substance. Therefore, if you eat kale, add a little good oil to it.

Kale contains many valuable flavonoids and carotenoids, which helps protect our retina and the lens of the eye from the harmful effects of free radicals. It contains vitamin A, lutein and zea-xanthine favorably affect eyesight and skin.
Speaking of vitamins, they are known to inhibit the aging process, but also strengthen the body's immunity. A large amount of vitamin
C and A improve the appearance of skin, hair and nails. Importantly, kale has these two vitamins so much that it calmly meets the daily needs of an adult.
Kale contains over 45 different antioxidants that protect cells against free radicals. Green brassica leaves contain sulforaphane (a compound with strong anti-cancer properties that help protect us against breast, ovarian, stomach, intestinal and prostate cancers).
Kale has strong anti-inflammatory and antibacterial properties. The balanced balance of omega-3 and omega-6 fatty acids helps to keep the body in good condition. The right dose of omega-3 fatty acids found in kale helps in the fight against arthritis, which is extremely important for trainers.

Kale is rich in nutrients. It contains many valuable microelements that have a positive effect on our body. So how to eat it? Below are some ideas on how to incorporate this green vegetable into our diet:
2. Kale chips
Very easy to make and so delicious! Kale is washed and dried with a paper towel. We put aluminum foil on the baking sheet and we put a drop of oil on the surface so that the kale placed on it does not stick.
We spread the green vegetable on a baking sheet, it can be arranged tightly, but it is important that the leaves do not overlap. We sprinkle them with pink salt and powder powder. We put the baking tray in the oven preheated to 150 degrees for 3-5 minutes, making sure that the crisps are crispy, but not brown.
3. Kale pesto
By eating kale in the form of pesto, we are sure that vitamin K will be fully absorbed by us, because the addition of fats will allow it to dissolve in our body
4 handfuls of kale leaves, 4 cloves of garlic, 50 g of blanched almonds, leaves picked from one basil and 3 tablespoons of Himalayan salt blend to a smooth mass with 100 ml of olive oil. The finished paste can be used as a dip or sauce for pasta.
4. Kale cocktail
Kale can be added to various fruits, creating unique cocktails. In our opinion, it tastes best mixed with banana, kiwi and coconut milk, although it is also a good idea to combine it with pineapple and ginger, and even with avocado and orange.
The possibilities are endless. Raw kale does not give much taste, so it will not interfere with virtually any fruit or vegetable. Raw kale retains the most nutritional value, so it's the easiest way to get it into your diet.