Rich in vitamin C and minerals like potassium and magnesium, kale is a green leafy vegetable that is loaded with health benefits. Here are various ways you can include kale in your diet not only as salad or rice but as smoothie and pesto as well, reveals Deepshikha Agarwal, dietician and sports nutritionist from Mumbai.
Kale pesto: You can make tasty kale pesto within minutes. Add kale, garlic, lemon juice, salt and olive oil in a blender and grind to smooth paste. You can add almonds as well to make it thick in consistency. Serve with crackers, eggs, salads or sandwiches.
Kale smoothie: Drink a glass of kale smoothie in the morning to kickstart your day. For this, blend milk or yoghurt along with ice cubes, kale and fresh fruits like apples or greens like celery until smooth. You can also add honey if needed.
Kale curries: Be it dal or mixed vegetables, you can add kale to various vegetables like potatoes, carrots, cauliflower, beans or mushrooms to make tasty and healthy curries.
Kale roti: You can either add kale puree to the dough while kneading or add dried leaves of kale (powdered form) to wheat flour while making rotis. It not only gives a character is colour but also imparts a unique flavour to rotis or parathas.
Kale rice: For kale rice, all you need to do is add kale puree in a pan with onions, garlic, cumin seeds, salt and beans, carrots spring onions. Add salt and red chilli powder, mix and add boiled rice. Mix properly and serve hot.
Kale salad: You can add boiled chickpeas, fruits like apples and pomegranate or nuts like almonds along with kale in a large bowl. Toss with lemon juice, olive oil and salt to prepare kale salad at home.