Kale Stir-Fry

Deep green kale contains the highest levels of antioxidants of all vegetables.
It contains more calcium and iron than any other vegetable.A single portion contains twice the recommended daily amount of vitamin C, which helps the vegetable's high iron content to be absorbed in our bodies.One portion also gives about a fifth of the daily calcium(for healthy bones) requirement for an adult.Kale is rich in selenium and flavonoids, which helps fight cancer, and it contains magnesium and vitamin E for a healthy heart. The range of nutrients kale provides will keep skin young looking and healthy.Kale also contains indoles, which can help lower "bad" cholesterol.Extremely rick in carotenes to protect the eyes.

Practical tips
Wash kale before use as the curly leaves may contain sand or soil. Don't discard the outer, deep green leaves,these contain rich amounts of carotenes and indoles.Kale is good steamed or stir-fried.It is like spinach, shrinks a lot during cooking, so make sure you add plenty to the pan.

Kale Stir-Fry recipe

Ingredients
1 lb 10oz/750g fresh kale
2 Tbsp.coconut oil
1 onion, chopped
4 large garlic cloves, finely chopped
2 red bell peppers, thinly sliced
1 carrot, peeled and grated
3 1/2oz/100g tiny broccoli florets
pinch of dried chili flakes
1/2 cup vegetable stock
4 oz/115g fresh bean sprouts
sea salt
pepper
handful of chopped cashews(to garnish)
cooked brown rice and lemon wedges(to serve)

Method
1.Using a sharp knife, remove any thick central cores from the kale.Stack several leaves on top of each other,then cut across them into fine shreds;repeat until all the kale is shredded.Set aside.
2.Heat a large wok or saucepan with a lid over high heat for 30 seconds.Add the oil, swirl it around to coat the bottom, and heat for 30 seconds.Add the onion and stir-fry for about 3 minutes,then add the garlic, bell peppers,and carrot and continue stir-frying until the onion is tender and the bell peppers are starting to soften.Add the broccoli and chili flakes,and stir.
3.Add the kale to the wok and stir, then add the stock and salt and pepper to taste. Reduce the heat to medium, cover, and simmer for about 5 minutes, until the kale is tender.
4.Remove the lid and allow any excess liquid to evaporate. Use 2 forks to mix the bean sprouts through the other ingredients,then adjust the seasoning,if necessary.Serve the vegetables on a bed of rice,with cashews sprinkled over, and lemon wedges on the side for squeezing over.

Click on the video below to see how easy it really is to make a nice warm kale salad.It really looks delicious and its full of wonderful nutrients for your body.



Enjoy!!
Sylvie Thibert