Just like cabbage, it belongs to the family of Cruciferae and is one of the best sources of nutrients during the winter, when we have very little fresh vegetables at its disposal, and with it, the price is very affordable. Kale is an excellent source of calcium and vitamin K, valuable for bones, heart, and blood vessels health, but these are not the only benefits of this vegetable, somewhat neglected in our diet. In addition to the abundance of vitamins C and E, it contains a large number of enzymes that prevent mutations in the body and the consumption of Kale is an excellent prevention, as well as supplemental therapy for malignant diseases.
It is also rich in carotenoids, substances that protect the retina and cures cataracts, while high levels of folic acid are recommended in the fight against all types of allergies. The kale is usually boiled, or combined with other vegetables. It is also delicious when it is baked or fried in flour, although nutritionists recommend that Kale is consumed fresh, seasoned with oil and vinegar.
Baked Kale with potatoes
- smaller head of Kale
- 3 larger potatoes cut into thin rings
- A quarter of a cup of roasted hard cheese
- A quarter of a cup of melted butter
- 1 tablespoon of olive oil
- one tiny chopped black garlic
- 1 tiny chopped white garlic clove
- 2 teaspoons of curry
- 1 teaspoon turmeric
- half a teaspoon ginger
- half a teaspoon ground red pepper
Warm the oven at 200 degrees Celsius. In the meantime, in a light fire, stew black and white garlic on the oil for about five minutes, add curry, turmeric, ginger, salt, and red pepper. Then stir and briefly stew before cutting a roughly cut the Kale you have removed the hard veins. Continue to stew for another ten minutes, until the Kale softens.
During this time, cover the pan with a little oil, sort the potato rings on the bottom, which will then be salted and baked and covered with a layer of the mixture with a kale. Then put the potatoes on it again, and so on until you spend the mixture. You should end with potatoes on top. Finally, pour the melted butter over and put it in the oven. Bake until the potato is browned (about 35 minutes), then sprinkle with grated cheese and return to the oven for another five minutes.