The combination of dark Brassica greens and the light traditional flavours of Indonesia is something to behold, the coconut with lime and shrimp paste adds a lovely aromatic flavour to this super healthy salad, if seasonal constraints apply, simple carrots, cauliflower and Broccoli can be added and are just as good.
We all know greens are super healthy, but Kayle is the king of greens, it’s the Brassica daddy when it comes to packing nutrients, here are 10 facts about kayle from the wonderfully informed Alison Lewis at the great mindbodygreen food nutrition blog.
1. Kale is low in calorie, high in fiber and has zero fat.
One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.
2. Kale is high in iron.
Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
3. Kale is high in Vitamin K.
Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.
4. Kale is filled with powerful antioxidants.
Antioxidants, such as carotenoids and flavonoids help protect against various cancers.
5. Kale is a great anti-inflammatory food.
One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
6. Kale is great for cardiovascular support.
Eating more kale can help lower cholesterol levels.
7. Kale is high in Vitamin A.
Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.
8. Kale is high in Vitamin C.
This is very helpful for your immune system, your metabolism and your hydration.
9. Kale is high in calcium.
Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility
10. Kale is a great detox food.
Kale is filled with fiber and sulfur, both great for Detoxifying your body and keeping your liver healthy.
Go ahead the discover this for yourself, below you will find the recipe, if you have any comments or need any advice please leave me a comment, I will be sure to respond.
Photography By Frank Verbruggen
Damien's Indonesian GreensPrint Recipe
- 100g Kayle (de Stalked and shredded) Cavalo Nero if kayle isnt in season.
- ½ Chinese cabbage roughly shredded
- Handfull of Baby spinach
- 100g Beansprouts
- 200g Green beans (Haricot Vert) trimmed
- ½ Cucumber
- 1 teaspoon of Shrimp paste (Miso for vegan & Veggie)
- 1 Clove of Garlic crushed
- 2 Shallots finely chopped
- 1 teaspoon of Raw Kane sugar
- Juice of ½ lime
- 1 tablespoon coconut oil
- 2 lime leaves shredded
- 70g desicated coconut (keep some aside for topping)
- 150ml Water
- Salt (to taste)
- Pinch Cayenne pepper
Put on a pan of salted boiling water, fill a sink with cold water letting the cold tap run very slowly Blanch the Kayle, Cabbage, beans, they all take different lengths of time cook so ensure you cook them separately, you can use the same pan & water, you are looking to retain the colour and the crunch, you can cool them in the same sink, at this point add the baby Raw baby spinach to the mix of cooked greens.
Once you are happy, drain the greens and give them a good shake removing any excess liquid, place them into a bowl and mix them with the Beansprouts & Cucumber.
Mix the Shrimp paste, Garlic, Shallots, Kane sugar, Lime in a food processor to form a smooth paste.
Heat the coconut oil in a large pan, big enough to hold all the vegetables, Cook the paste for 2 minutes over a medium heat without browning, add the lime leaves and coconut and stir well.
Add the water, and simmer for 5 minutes, then add the vegetables and cook for a minute while mixing well.
Pour the whole thing into your serving bowl and allow to cool at room temperature.
Sprinkle with dried coconut and cayenne pepper and serve.