In the summer kitchen, kale is one of the most flavorful ingredients, bringing a touch of freshness to the table thanks to its emerald green color and characteristic crisp texture. Not only does it satisfy people's demand for refreshing dishes, but it is also rich in nutritional value. Kale contains a lot of vitamins A, C, and K, as well as minerals such as calcium, iron, and zinc, making it a natural treasure trove of vitamins. Vitamin A is effective for eyesight, vitamin C boosts immunity and helps keep skin young, and vitamin K is essential for bone health. Calcium and iron help strengthen bones, promote blood health, and boost the body's immune system.
In addition, kale also has a considerable amount of dietary fiber, which can help smooth the intestines, prevent constipation, and make people feel light. For those who are particular about a healthy diet, kale can also lower cholesterol, enhance the function of the cardiovascular system, and reduce the body's inflammatory response. Whether stir-fried, stewed, or saladed, kale can be easily incorporated into your plate.
In this hot season, incorporate kale into your daily diet and make it a refreshing and healthy food partner for your summer diet, and feel the vitality it brings you.
Recommended Recipe 1: Garlic kale
Kale is rich in vitamins A and C, which not only help boost immunity, but also promote skin and vision health. Pairing with garlic not only adds flavor to the dish, but also strengthens the body's resistance using the antibacterial properties of garlic. The simple stir-fry method can maximize the nutrients of kale, making it a simple and healthy home-cooked dish.
Main ingredients: kale, garlic, cooking oil, salt
Here's how:
Wash the kale and cut it to the right length.
Chop the garlic into minced garlic.
Heat a pan, pour in cooking oil, heat and add minced garlic and stir-fry until fragrant.
Add the kale to the pan and stir-fry quickly until the garlic evenly coats it.
Add a pinch of salt to taste, stir-fry quickly and evenly, and then remove from the pan.
Recommended Recipe 2: Stir-fried pork slices with kale
Kale with lean slices of meat is a nutritionally balanced dish, with slices of meat providing high-quality protein and kale providing a wealth of vitamins and minerals. This dish can effectively promote gastrointestinal health while increasing satiety and reducing excessive calorie intake.
Main ingredients: kale, lean pork slices, ginger, garlic, cooking oil, soy sauce, salt
Here's how:
Cut the kale into pieces and slice the lean meat.
Heat oil in a pan, add ginger and garlic slices and stir-fry until fragrant.
Add the slices of meat and stir-fry quickly until browned.
Add the kale and continue to stir-fry quickly, season with soy sauce and salt.
Saute until the kale is tender.
Recommended recipe 3: Chicken soup with kale mushrooms
The soup is highly nutritious, with a combination of kale and mushrooms providing a rich source of dietary fiber and vitamins, while chicken adds umami and protein to the soup. Drinking such a soup regularly can nourish the body and boost overall immunity.
Main ingredients: kale, mushrooms, chicken, ginger slices, salt
Here's how:
Cut the chicken into cubes, wash in cold water, slice the mushrooms, wash the kale and cut into sections.
Add water to a pot, add the chicken and ginger slices, bring to a boil over high heat and skim off the foam.
Add the mushrooms and kale, reduce the heat to medium-low and cook for 20 minutes.
Season with salt and serve.
Recommended recipe 4: cold kale
Coleslaw is a refreshing appetizer. Blanched kale becomes tender and mixed with sesame seeds, minced garlic and other seasonings to preserve the natural flavor of kale, making it a low-calorie and vitamin-rich cold dish.
Main ingredients: kale, garlic, sesame seeds, salt, vinegar, sesame oil
Here's how:
Wash and blanch the kale, quickly remove the cooled water, and then cut into sections.
Chop the garlic into minced garlic and stir-fry the sesame seeds until fragrant.
Place the kale in a bowl and mix with minced garlic, sesame seeds, salt, vinegar and sesame oil.
Add the appropriate amount of seasoning according to taste, mix well and serve.
As a nutritious vegetable, kale is easy to cook and has a unique flavor, whether it is a simple stir-fry with garlic, sliced meat, or a refreshing cold salad and chicken soup, it can add a different kind of healthy and delicious food to the table. Try these recipes and make kale a new favorite in your daily diet and enjoy the refreshment and nutrients it brings to your body.