When I was younger (a long time ago ;-), we used to eat kale in combination with mashed potatoes at least 10 times in the Autumn and in the Winter. This forgotten vegetable contains a wealth in calcium so kale is a great addition to your diet when you want to replace dairy products.
Let me now inspire you with three recipes that are rich in calcium and in many other important nutrients, and that will make you long for more.
Ingredients
- 400 g kale chopped
- 4 tbsp olive oil
- 8 dl chicken broth water
- 4 onions
- 4 tomatoes
- 1 tsp pepper
- 1 tsp salt
Instructions
- Start heating the chicken broth.
- If your kale has not been chopped yet, start by chopping the kale.
- Chop finely the onions and chop the tomatoes in small cubes.
- Start heating the olive oil in a sauce pan. When the olive oil is hot, add the onions until tender for 5 minutes.
- Add the boiling chicken broth and the chopped tomatoes to the onion and continue to heat for 2 minutes.
- When boiling again, add the kale, pepper and salt.
- When the kale is tender after 8 minutes, serve the hot soup.
Nutrition
Calories: 238kcal | Carbohydrates: 21g | Protein: 7g | Fat: 16g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 10g | Cholesterol: 4mg | Sodium: 1387mg | Potassium: 843mg | Fiber: 8g | Sugar: 10g | Vitamin A: 11024IU | Vitamin B1: 0.3mg | Vitamin B2: 1mg | Vitamin B3: 2mg | Vitamin B5: 0.4mg | Vitamin B6: 0.4mg | Vitamin B12: 0.04µg | Vitamin C: 118mg | Vitamin E: 3mg | Vitamin K: 409µg | Calcium: 302mg | Iron: 2mg
Ingredients
- 400 g kale chopped
- 2 tbsp olive oil
- 3 cloves garlic
- 1 tsp black pepper
- 1 tsp salt
- 1 lemon juice
- 1 red pepper
- 12 cherry tomatoes
Instructions
- If your kale has not been chopped, start chopping.
- Slice the garlic and the red pepper.
- Start heating the olive oil and red pepper in a largesauce pan. After 2 minutes add the garlic.
- Then add the kale, tomatoes, lemon juice, pepper and salt. Start stirring.
- When the kale is tender, serve this delicious and healthy dish.
Nutrition
Calories: 120kcal | Carbohydrates: 10g | Protein: 4g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Sodium: 642mg | Potassium: 546mg | Fiber: 5g | Sugar: 4g | Vitamin A: 11174IU | Vitamin B1: 0.2mg | Vitamin B2: 0.4mg | Vitamin B3: 2mg | Vitamin B5: 0.3mg | Vitamin B6: 0.3mg | Vitamin C: 147mg | Vitamin E: 2mg | Vitamin K: 398µg | Calcium: 269mg | Iron: 2mg
Ingredients
- 500 g kale
- 400 g cod freshly bought filets
- 2 tbsp wine vinegar
- 1 tbsp ginger freshly sliced
- 2 cloves garlic
- 2 tbsp soya sauce
- 2 tbsp sesame oil
- 1 tbsp sesame seeds
Instructions
- Press the garlic and slice the ginger.
- Finely chop the kale.
- Heat the sesame oil into a sauce pan.
- Add the garlic and ginger to the sauce pan and heat during 1 minute.
- Add the kale and stir. Add the cover and simmer during 10 minutes until the kale gets tender.
- Then remove the cover. Add the cod filet on top of teh kale.
- Pour the soya sauce and some more sesame sauce over the cod and the kale. Cover and cook until the fish is well cooked approx 7 minutes.
- When serving, do not forget the to finish off with the sesame seeds. Bon appetit!
Nutrition
Calories: 210kcal | Carbohydrates: 7g | Protein: 23g | Fat: 11g | Saturated Fat: 1g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 3g | Cholesterol: 43mg | Sodium: 624mg | Potassium: 893mg | Fiber: 6g | Sugar: 1g | Vitamin A: 12528IU | Vitamin B1: 0.2mg | Vitamin B2: 1mg | Vitamin B3: 4mg | Vitamin B5: 0.3mg | Vitamin B6: 0.5mg | Vitamin B12: 1µg | Vitamin C: 118mg | Vitamin D: 1µg | Vitamin E: 2mg | Vitamin K: 489µg | Calcium: 358mg | Iron: 3mg
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