Include kale in your meals! Kale, which is also known as kale, is one of the most nutritious foods in our diet. It is a superfood that has managed to conquer many palates thanks to its multiple uses in gastronomy. In we want to encourage you to also benefit from all the properties of this nutritious ingredient and, therefore, below we discover the best recipes with kale What can you prepare at home? Dishes for all tastes and that are 100% healthy and delicious for your palate. Which one do you prefer?You may also be interested: How to cook romanesco cabbage - easy and delicious recipe
Properties and benefits of kale for health
Before discovering the best recipes with kale it is important that you know why this ingredient is one of the most recommended for a diet. It is, as we have said, a superfood, that is, a food that we provides many nutrients In small quantities. This means that, eating a little kale, we benefit from many health-friendly properties.
To give you an idea: with only 130 grams of kale, we enjoy twice the vitamin K we need daily, the same goes for vitamin A. Within the properties of kale, we must also point out that it is a rich ingredient in folic acid, fiber, copper, potassium and manganese. In addition, it is very low in calories so it is great for all those people who want to take care of their figure.
Another reason why the kale is being one of the trendy foods is that, many experts associate their high antioxidant content as a capacity to prevent cancer and diseases of the organism. However, this information should not be taken to the letter because, even today, there is no reliable evidence that food can prevent the onset of cancer. What is clear is that kale provides us with a large amount of nutrients that will help us enjoy a stronger and healthier organism.
Kale omelette: a simple and delicious recipe
Let's begin to discover the best recipes with kale and, for this, we will talk about a very simple dish to make but, at the same time, it's delicious! It's about preparing a kale tortilla for which you will only need these ingredients (for 2 people):
- 200 grams of kale
- 4 eggs
- 4 cloves of garlic
- Hot paprika
- Olive oil
- Salad tomato
To prepare this kale tortilla we will start by putting a little oil in a pan and, while it is heating, chop the garlic. When the oil is at the right temperature, we throw them in the pan and brown them; immediately, add the kale and re-simmer for about 5 minutes tossing a pinch of spicy paprika.
Next, we will beat the eggs and, when ready, we will add a pinch of salt. Mix the beaten egg with the kale and garlic. In another pan we will put a pinch of oil and, when ready, add the egg to curdle the tortilla. List! Serve with chopped tomato to enjoy a varied and delicious dish.
Kale sauteed with garlic: delicious and very healthy
Sauteed kale is also another of the richest dishes you can prepare with kale and, moreover, more nutritious. In we are going to propose that Skip this vegetable with garlic and pine nuts because, like this, you will get a delicious mixture with which you will make your mouth water. The ingredients you need are the following:
- 3 bunches of kale
- 1 onion
- 2 cloves of garlic
- 1 lemon juice
- Bare pine nuts
- Olive oil
- Bread crumbs
- Goat cheese (optional)
To make this recipe with kale we will start washing and cutting the leaves into strips or in more or less homogeneous rectangles, in this way, the recipe will be fully integrated. When they are clean, place them in a bowl and add the lemon juice and a little salt as well, we will macerate its flavor and we will get a citrus touch that will be delicious.
Now, we will cut the garlic into slices and chop the onion into small pieces. We will add a little oil in the pan and brown both ingredients to prepare the base of our stir fry. When the color is a little whitish, it's time to add the breadcrumbs. We will salt it and mix well so that all the flavors are integrated to the fullest.
Next, we will have to add the kale leaves and pine nuts. Saute for about 3 or 4 minutes over medium-low heat to get all the flavors to integrate to the fullest. Serve the hot plate and, if you want, give round and round goat cheese to warm it slightly. Place it on top of the vegetables and enjoy a delicious dish.
A recipe with vegan kale: kale croquettes!
If you want to enjoy one vegan and delicious recipe, We encourage you to learn how to cook these croquettes suitable for vegans and that you can prepare in just 30 minutes. This is another of the best recipes with kale as it is easy to make and also has an extraordinary flavor and very healthy nutrients. For do about 10 or 12 croquettes You will need the following ingredients:
- Half chopped onion
- 250 grams of sliced mushrooms
- 150 grams of kale
- 2 tablespoons chia seeds
- 6 tablespoons oat bran
- 1 tablespoon oregano
- 6 tablespoons of water
- Salt and pepper
- Olive oil
Before starting to make the recipe we recommend that you preheat the oven at 180ºC above and below. Meanwhile, add some oil to a pan and, when hot, add the chopped onion. When it is whitish, add the mushrooms and mix so that both flavors are integrated to the fullest. Then add the kale, rectify salt and mix for about 4 or 5 minutes. Reservation.
Now, with the help of a knife, shred the food (you can also do it with a food processor). When they are all ready, add chia seeds, water, oatmeal, oregano, salt and pepper. Mix everything until you get a thick dough and you can prepare balls croquette-shaped
Now, add plenty of oil in a pan and fry the croquettes until they are compact. To give the crunchy touch we will use the oven: Place the croquettes on a tray greased with oil and let them bake for 10 minutes on each side. Ready!
Do you want to learn to prepare a delicious kale cake? Then we will give you the recipe so you can prepare an ideal dish for the whole family. It will delight both children and parents and, in addition, it is a nutritious dish full of properties suitable for health. The ingredients you need are:
- Half an onion
- 500 grams of kale
- 2 eggs
- 1/2 cup of cream
- 350 grams of puff pastry
- A little butter to thicken
- Salt and pepper
To prepare this rich cake, the first thing we will have to do is chop the kale into small pieces and clean it well to eliminate any bacteria or other dirt. As soon as it is ready, we will add a little oil in a pan and cook the kale for about 10 minutes.
In a separate pan, you will have to add the onion with a little butter until it caramelizes slightly. When finished, turn off the heat and mix the onion in a bowl together with the eggs, the cooked kale and the cream.
Now, we will stretch the puff pastry dough and place it on an oven-safe tray that we must pre-grease with oil or butter, in this way, we will prevent the kale cake from sticking and that our recipe spoils. You must place the filling in the dough and then fold the corners so that the cake is tightly closed.
As a final touch, add Parmesan cheese over the cake and put it in the oven to a temperature of 180 ° C for about 30 minutes approximately.
Recipe with kale for children: pesto pasta
And finally, another of the best recipes with kale is this dish that is designed for the little ones to get fond of this rich ingredient. It's about mixing a plate of pasta with kale and pesto sauce so that children can enjoy this to the fullest 100% Italian dish and, at the same time, take advantage of the multiple benefits that this vegetable brings us.
The ingredients What you will need for 2 people are:
- 500 grams of pasta (to taste: macaroni, spirals, bows ...)
- 2 cups chopped kale
- 1 cup fresh basil
- Half cup of pine nuts
- Olive oil
- Grated parmesan
- 2 cloves of garlic
- Lemon juice
We will start this recipe by boiling the pasta in a pot with water and salt. While the pasta is cooking, we will prepare the pesto sauce with kale that will surely be delicious. For it we must crush kale leaves, pine nuts and basil to get a homogeneous mixture. Now, you should add half a cup of olive oil, the 2 cloves of garlic finely chopped and a little lemon juice. Mix everything so that the flavors come together.
When the pasta is ready, mix this pesto sauce and, as a final touch, sprinkle some parmesan. It will delight your whole family!
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