Kale is one of the richest sources of calcium, with 118mg of calcium per 100g of kale, which is 7 times the amount of calcium in 100ml of bone broth (17mg).
This vegetable is very familiar in the daily meals of Vietnamese people, providing many health benefits that not everyone knows.
A bone-strengthening vegetable
Kale is an excellent source of vitamin K, and just one bowl of kale meets the daily vitamin K needs of the body. Vitamin K is essential for blood clotting and good for the heart, bones, and joints.
A lack of vitamin K can increase the risk of heart disease, osteoporosis, bone fractures, and even increase the risk of cognitive decline, memory loss, and Alzheimer’s disease. The abundant amount of calcium in this vegetable also helps to strengthen the bones and maintain the health of the musculoskeletal system.
An immune-boosting vegetable
One bowl of kale provides 1/3 of the daily vitamin C needs, helping to strengthen the immune system. The abundant amount of vitamin A in this vegetable also optimizes the function of the immune system. A deficiency in these two vitamins weakens the immune system and makes the body more susceptible to diseases.
Some research has shown that the antioxidants in kale can enhance immune defenses and reduce the risk of chronic diseases.
A heart-healthy vegetable
An analysis of 8 studies showed that increased consumption of green leafy vegetables such as kale can reduce the risk of cardiovascular disease by 15.8%. Kale contains many antioxidants such as flavonoids and beta-carotene that have been proven to be associated with a reduced risk of heart disease and mortality.
Kale also contains compounds that help bind bile acids in the digestive system, contributing to reducing bad cholesterol, preventing atherosclerosis, and strokes. This effect is more prominent in cooked kale compared to raw kale.
The abundant amount of fiber in kale also helps to control blood fat levels and is good for the digestive system. Vitamin K in kale is also beneficial for the functioning of the heart. Magnesium in kale helps to maintain stable heart rate, while potassium regulates blood pressure.
Protects and improves eye health
Kale contains antioxidants called lutein and zeaxanthin, which have been shown to be beneficial for eye health. These compounds protect the macula of the eye from oxidative damage and filter harmful blue light.
Studies have shown that consuming foods rich in lutein and zeaxanthin can help prevent age-related macular degeneration, the leading cause of blindness worldwide.
Prevents cancer
In addition to powerful antioxidants that have anticancer effects, kale contains a group of plant compounds called glucosinolates. These compounds help protect cells against DNA damage and inhibit the growth of cancer cells.
The antioxidant lutein in kale can also reduce the risk of certain cancers, such as colorectal cancer and breast cancer. A study conducted by West Virginia University (USA) showed that kale has the ability to resist many types of cancer.
Anti-aging vegetable
Dark green vegetables like kale are rich in vitamins, including vitamins A, B6, C, and E. These vitamins provide essential folic acid for blood cells, help fight oxidation, and keep the skin healthy and fresh.
Vitamin A also helps protect against damage from free radicals – one of the leading causes of aging and wrinkles.
Kale is very good for the body, but if consumed in excess, it can increase the risk of kidney stones due to its oxalate content. The high fiber content can also cause bloating and stomach discomfort. Therefore, if you want to incorporate kale into your diet, eat it in moderation and avoid eating it continuously for many consecutive days.
5 delicious and easy kale recipes
1/ Steamed kale with egg dip
Ingredients:
500g kale
1-2 eggs (chicken/duck)
Fish sauce, ginger, seasonings
Instructions:
Boil the eggs until cooked or rinse and steam them until well done. Then put them in a bowl and let them cool, peel the shells and place them in a small dish. Peel and slice the ginger. Add fish sauce, chili, and seasonings to make the dipping sauce. Place the eggs in the dish with the sauce.
Rinse the kale, put it in a pot of boiling water (with a little salt) and blanch it for a while until it is cooked. Then remove it and put it in a bowl of ice water or cold water to keep the kale fresh and green, drain or squeeze out the excess water, and place it on a plate. This dish is eaten with hot rice, fragrant and tender kale dipped in aromatic ginger sauce.
2/ Kale and catfish soup
Ingredients:
1 small bunch of kale
200g catfish
Chopped scallions and cilantro
1 piece of sliced ginger
Seasoning powder, cooking oil, salt, fish sauce, sugar, pepper
Instructions: Wash the kale, remove the old leaves, and drain. Cut the kale into pieces that are easy to eat. Marinate the fish with chopped scallions, cilantro, and suitable seasonings, add a little cooking oil and mix well. Add a sufficient amount of water to a pot, add a little salt, and bring to a boil. Scoop the fish balls into the pot, cook until boiling again, then add the kale and seasonings. Add some ginger, taste and adjust seasoning as desired.
3/ Stir-fried kale with ginger
Ingredients:
1 bunch of kale
1 piece of ginger
A few bell peppers
Seasonings
Instructions:
Wash the kale, remove the old leaves, and let it drain. Cut the kale into 3 cm pieces. Slice the ginger. Cut the bell pepper into pieces. Sauté the ginger, garlic, and onions in a pan until fragrant. Then add the kale and bell pepper, stir-fry together, add seasonings, and mix well. The dish is ready when the kale is cooked but still crispy.
4/ Stuffed kale rolls with catfish
Ingredients:
3000g catfish
500g kale
3-4 sprigs of scallions, ginger, chili
Pepper, seasoning powder, soy sauce, salt, cooking oil
Instructions:
Step 1: Prepare the ingredients
Peel and rinse the ginger, cut it into thin slices. Prepare the scallions, cut off the roots, gently pound and finely chop the white parts, set aside the green parts. Remove the stem and root of the kale, wash the leaves, and cut off any damaged parts.
Put the fish in a bowl, add the chopped scallions, half of the sliced ginger, and suitable seasonings, add a little cooking oil, and mix well. Marinate for about 15-20 minutes until the fish absorbs the seasoning.
Step 2: Blanch the kale
Choose large and fresh kale leaves, cut off excess stems, then rinse. Boil a pot of water, add a little salt and half a tablespoon of cooking oil. Blanch the scallions and kale quickly, then remove and immediately soak them in cold water to keep the kale fresh and green. Remove and allow to drain.
Step 3: Roll the fish in the kale
Spread a kale leaf on a chopping board, add about 1 spoonful of the seasoned fish in the middle of the leaf. Wrap the leaf around the fish, then use a scallion to tie it tightly. Repeat until all the kale leaves and fish are used up.
Step 4: Steam the rolls
Arrange the stuffed kale rolls on a plate, place them in a steamer that has been prepared in advance. Steam for about 8-10 minutes or until the fish is cooked. Alternatively, you can wrap the plate tightly with plastic wrap and microwave it until cooked.
The dish can be served hot with a side of chili soy sauce.
5/ Kale stuffed with minced meat
Ingredients:
2 bunches of kale
150g minced meat
100g sausage
2 sprigs of scallions
1 piece of finely chopped ginger
3 pieces of finely chopped shiitake mushrooms
1 piece of finely chopped purple onion
1 piece of julienned shallot
Instructions:
Step 1: Prepare the ingredients
Cut the stalk off the kale, wash the large leaves and drain. Cut off the root portion of the scallions, leave the long leaves intact.
Blanch the kale and scallions in a pot of boiling water, remove and immediately soak in ice water to preserve the green color.
Step 2: Make the filling
Mix the minced meat, sausage, and chopped scallions in a bowl, season with suitable seasonings, and mix well.
Step 3: Stuff the meat into the kale leaves
Lay a kale leaf flat on a cutting board, use a spoon to add a portion of the seasoned filling to the center of the leaf. Fold the leaf around the filling, then tie it securely with a scallion. Repeat until all the kale leaves and meat are used up.
Step 4: Steam
Arrange the stuffed kale rolls on a plate and place them in a preheated steamer. Steam for about 20 minutes, or until the filling is cooked.
Step 5: Make the sauce
Heat the cooking oil in a pan, add the minced garlic, ginger, purple onion, and shallots, stir until fragrant. Add the broth from the meat, add oyster sauce to give the sauce an attractive color, and add cornstarch or potato starch to thicken the sauce. Bring the mixture to a boil.
Place the plate of the stuffed kale rolls on the serving dish, drizzle the sauce over the rolls, and serve. You can also use shrimp filling instead of meat, which is equally delicious.
