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Articles - A Healthy Diet:

We are supposed to eat five portions of fruit and vegetables a day, as recommended by
Herbs put the finishing touches to meals. However, their aroma can only be fully appreciated if
When bananas have been left in the fruit bowl for a long time, the overripe, brown fruit can be
Scorzonera or black salsify is not a particularly good-looking vegetable with its dark, earthy skin.
You can’t concentrate or your tummy is rumbling. Many people grab the simplest solution – a

Kale in light cuisine: smoothies, soups, etc.

Kale is a healthy winter vegetable that fits perfectly into the trend for light cuisine. It tastes wonderful in soups, quiches, strudels and cooked in a wok. Make a kale pesto by pureeing blanched kale with toasted almonds and garlic. Then add olive oil, grated parmesan, salt and pepper. It’s perfect with pasta or baguettes. Have kale as a salad by blanching the leaves briefly in salt water and mixing with olives, nuts and dried tomatoes. Kale braised with pieces of apple and toasted sunflower seeds makes a simple, but delicious side dish.

 

The kale smoothie is a whole new trend from the USA. Pureed kale leaves are combined with spinach, ripe pears, lemon juice, ginger, fennel seeds and cardamom.

Nutrient content and cooking with kale

Kale is also sometimes called curly kale or winter greens. It contains valuable nutrients such as provitamin A, vitamin C and folic acid together with potassium, calcium and magnesium, roughage and secondary plant nutrients. Kale is antibacterial and detoxifying. To cook kale cut the leaves from the stalks and remove the thick middle ribs. Wash the leaves and tear or chop them into bite-sized pieces.

Season and shopping

Fresh regional kale is available in the shops and supermarkets through the winter and until around March. It’s a frost-hardy vegetable that can be harvested all through the winter. Choose kale with crisp, green leaves; the leaves shouldn’t be limp or yellowed. Kale will keep for several days in your fridge.

 

Source: Heike Kreutz, www.aid.de

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