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Why Kale should be Lightly Cooked

 

Nowadays, kale seems to be the hottest food fashion. With juices and kale chips hitting

the stores, the vegetable has become even more popular than broccoli. 

The good news about this fad is that kale is, indeed, packed with a bunch of good stuff: 

fiber, potassium, vitamin C and B6, antioxidants, and more – everything you want from 

a superfood! And, when eaten in proper volumes, it has great benefits for your health.

However, the not-so-good news for the avid kale-eaters out there is that consuming too 

much raw kale can actually be pretty hard the body. 

 

  • First, kale can be difficult on the digestive system. Because it contains a very high amount of fiber as well as a sugar called raffinose (which our bodies don’t break down well). 
  • Second, raw kale may actually have a detrimental effect on your body’s metabolism. Long story short, this is because kale has small amounts of compounds that hat can lead to a ‘goitrogenic’ effect, which essentially means that they can worsen function of the thyroid gland, which is responsible for regulating metabolism.

 

Not to worry! There are methods to prepare kale that preserve its wonderful health 

benefits but get rid of the issues. The best method: cooking lightly. 

 

When you cook kale, you make it easier on the digestive system and get rid of the 

compounds that may be getting in the way of a healthy metabolism. Issue solved! Why 

cook lightly? Because that retains all of the vitamins and minerals…and, let’s face it, it 

tastes much better than that mushy overcooked stuff.

 

So, here you go: I’m sharing with you my favorite kale recipe – to your health!

 

Kale-Pomegranate Salad

Will be a delicious side for your meat, chicken, fish or beans

Ingredients (make 2 servings)

  • kale  3-4 leaves

  • pomegranate seeds 1-2 table spoons

  • roasted sesame seeds 1 tea spoon

  • Fresh squeezed lemon juice, sea salt and olive oil to taste

Preparation

  1. Separate soft parts of the leaves from the stem (you can save stems and use them for your soups and stews) and cut into large pieces

  2. Put the pot with water on a high heat and bring it to boil

  3. Through kale in boiling water and take it out in about 30-40 sec. The “thumb rule” is to cook until green color will turn into bright green.

  4. Take it out, put on a wide plate, you can put it in a freezer for a minute so that it would cool down quickly

  5. Add other ingredients on a top

ENJOY!

Note: you can try to make broccoli the same way, the cooking time will be a bit longer – 1-2 minutes (adjust to your taste buds)

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