Friday, 10 August 2012


Kale salad
Kale salad (Photo credit: Salim Virji)
Kale, or Kai Lan as it is known here in Malaysia  is a dark green thick leafy vegetable which is a close relative of wild cabbage.  

Kale is also known as Chinese Broccoli.  Kale can be found in  the US and is very popular in southern US cooking. Asian countries such as China, Taiwan, Vietnamese and Japan also consume kale.

Green Kale Photocredit:Wikipedia

Researchers have found Kale to be far more nutritious than other leafy greens.  Kale comes in green or purple and the central leaves do not form a head.

Purple Kale (Photo credit: yugenro)

Here are seven reasons why Kale is good for you

1. Iron

It is a myth that vegetarians are anaemic as the number of non-vegetarians suffering from iron deficiencies are on the rise. You will be surprised to know that Kale has more iron than beef.

2. Fiber

We need fiber in our diet everyday.  One serving of kale will give you 5% of the recommended daily intake of fiber.  Not only that Kale will give you 2 gm of protein per serving. Lack of fiber in your diet may lead to heart diseases, digestive disorders and cancer.

3. Anti-Inflammatory

High consumption of animal products can cause arthritis,  heart diseases and a number of autoimmune disease most of which are caused by inflammation of the joints, arteries and nerves.  Asthma is also another inflammatory disease of the brochial tubes.

Kale has high anti-inflammatory properties which can prevent or may even reverse these illnesses if you take it regularly.

4. Immunity

Kale is a rich source of carotenoid and flavanoid antioxidants that include Vitamin A and C which can boost our immune system and protect it from harmful bacteria.

5. Calcium

Kale has per calorie 90 gms per serving than milk and is easily absorbed by our body compared to dairy products.  It can protect against bone loss and osteoporosis.

6. Omega Fatty Acids

Kale provides 121 mg of Omega-3 fatty acids and also 92.4 mg of Omega-6 fatty acids.

7. Vitamin K

Kale has high Vitamin K which is essential for a wide variety of bodily functions which includes normal bone health and prevents blood clots. People who suffers from Alzheimer's disease will benefit from eating Kale regularly.

Ornamental Kale Photocredit: Wikipedia

Recipe for Kale Tahini Salad(Yes, Kai Lan can be eaten raw)

Salad Ingredients:
  • 2 hand fulls of kale, stemmed and chopped
  • 2 hand fulls spring mix AND/OR spinach
  • 3 tbsp hemp seeds
  • 1 avocado, chopped
  • 1 tbsp nutritional yeast
  • juice of 1 lemon
  • 1/2 cup quinoa (previously cooked)
  • cranberries for a sweet & tart flavor (optional)
Lemon Tahini Dressing Ingredients:
  • 3 tbsp tahini
  • 3 tbsp apple cider vinegar
  • 3 tbsp water
  • 3 cloves of garlic
  • juice of 1 lemon
  • dash of cayenne
Directions for dressing:
  1. mince garlic.
  2. add all ingredients to a blender or food processor.
  3. blend until smooth.
  4. you will likely have some extra leftover, so place in a mason jar + store in the fridge.
Assemble the salad:
  1. place chopped kale in a large bowl, and squeeze the juice of 1 lemon over the leaves.
  2. vigorously massage the leaves for 3-4 minutes until they soften and wilt.
  3. place the rest of the salad ingredients into the bowl and add tahini dressing to your liking. Gently toss.
  4. serve on top of a nori sheet or make a kale wrap.
  5. tastes delicious as a salad too!


A trip through a grassy field,
A fun trip suppose to yield,
Instead it started raining,
Strong winds momentum gaining,
Father, with umbrella fighting,
Son grab coat tails, hanging,
The winds furiously blowing,
His son was lifted, flying!

Thank you for looking and taking the time to read my blog. I welcome feedback and please feel free to share your thoughts or experiences in relation to this topic.

Until my next post, "Here's To Your Health!"
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