Kale (Scotch, Cooked, Blended, Drained, with Salt)
Kale, a leafy green powerhouse, is often recognized for its dense nutrient profile and robust flavor. The scotch variety of kale, when cooked and blended with salt, offers a rich source of vitamins, minerals, and dietary fiber. Perfect for salads, soups, or as a side dish, this preparation method retains many of the kale’s valuable nutrients while enhancing its texture and flavor.
Nutritional Information (per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 28.0 kcal |
| Protein | 1.9 g |
| Total Fat | 0.41 g |
| Saturated Fat | 0.053 g |
| Carbohydrates | 5.63 g |
| Fiber | 1.2 g |
| Sugar | 0.0 g |
| Calcium | 132 mg |
| Iron | 1.93 mg |
| Magnesium | 57 mg |
| Phosphorus | 38.0 mg |
| Potassium | 274 mg |
| Sodium | 45 mg |
| Zinc | 0.24 mg |
| Copper | 0.156 mcg |
| Manganese | 0.417 mg |
| Selenium | 0.9 mcg |
| Vitamin C | 52.8 mg |
| Thiamine (B1) | 0.04 mg |
| Riboflavin (B2) | 0.039 mg |
| Niacin (B3) | 0.792 mg |
| Vitamin B6 | 0.139 mg |
| Folate | 13.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 100.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Kale, being a vegetable, is naturally allergen-free and suitable for most dietary needs. However, individuals with sensitivities to cruciferous vegetables should exercise caution, as kale belongs to the same family (Brassicaceae), which includes cabbage, broccoli, and cauliflower.
Dietary Preferences
Kale is an excellent choice for various dietary preferences and can easily be incorporated into:
- Vegetarian and Vegan diets: A great plant-based source of vitamins and minerals.
- Gluten-free diets: Naturally free of gluten.
- Low-carb and Keto diets: Kale is low in carbohydrates and rich in fiber.
- Dairy-free diets: No dairy ingredients are used in the preparation of this dish.
Health Benefits and Advice
Kale is often touted as a superfood due to its impressive nutrient profile. It is an excellent source of vitamins A, C, and K, which are essential for immune function, skin health, and maintaining strong bones. Additionally, kale contains significant amounts of calcium and iron, which are crucial for bone health and oxygen transport, respectively. The high fiber content in kale aids in digestion and helps maintain a healthy gut.
To maximize the absorption of fat-soluble vitamins like Vitamin A, Vitamin K, and Vitamin E, it is recommended to pair kale with healthy fats such as olive oil or avocado. Cooking kale lightly, as in this preparation, also helps to reduce its bitterness while making the nutrients more bioavailable.
Conclusion
Incorporating kale into your meals provides a natural way to boost your intake of essential vitamins, minerals, and antioxidants. Whether added to soups, blended into smoothies, or served as a side dish, this simple yet nutritious vegetable is a versatile addition to a healthy, balanced diet. With its vibrant color and impressive health benefits, kale should definitely be a staple in any kitchen!
