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Mike van de Elzen: The benefits of kale (1)

Mike van de Elzen,
Publish Date
Sun, 11 Aug 2019, 2:45pm
Mike van de Elzen has a few tips on what you can do with kale. (Photo / Supplied)

Mike van de Elzen: The benefits of kale (1)

Mike van de Elzen,
Publish Date
Sun, 11 Aug 2019, 2:45pm

This week we are talking Kale! Love it or hate it, its packed full of goodness and sometimes you just need couple ideas of how to use it. Here a few daily benefits of 100 gms of Kale:

  • 199% vitamin A 
  • 200% vitamin C 
  • 15% Calcium 
  • 8% Iron 

Still not sure? This week I asked people on social what do they like to do with Kale? some great ideas came back! 

Wen said, blanch and blend with some spinach, banana, avocado and coconut yoghurt and freeze in ice block moulds 

Gemma, finely sliced and sauted with wild rice and tamari soya before adding a egg on top.

I find kale leaves to be quite tough, especially the older larger leaves. So I always saute it. Simply heat a fry pan, drizzle a little avocado oil and saute the kale quickly. It breaks down very quickly so take it off the heat, season with a touch of salt, pepper and squeeze of fresh lemon. 

You can then add this kale through salads, hot slaws, mix with some quinoa and freshly grated green apples and serve with some fried halloumi. 

This weeks recipe is wee bit different as we are making nutritious baby food. 


Prep time:10 mins 

Cooking time: 20 mins 

2 cups water 

250g fresh spinach 

½ head broccoli 

4 large kale leaves 

400g tin white beans, drained and rinsed 

Bring water to the boil in a large saucepan. Drop spinach and kale in and blanch for 30 seconds, then refresh in iced water to halt cooking. Cook broccoli in the same water until tender then remove. Put all the vegetables and the beans in a food processor and blitz. If required, add the cooking water until you reach the desired consistency. Freeze in ice cube trays for no-fuss portion control. 

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