Creamed Kale: A Delicious and Healthy Way to Get Your Greens
Kale is undoubtedly one of the healthiest vegetables around. It’s packed with vitamins, minerals, antioxidants, and fiber that are all essential for optimal health. But let’s face it – not everyone loves kale! Some people find its taste too strong or bitter. However, if you’re looking for a way to make kale more palatable and enjoyable, look no further than creamed kale.
Creamed kale is a simple yet delicious dish that involves cooking fresh kale in a creamy sauce made from milk or cream. It’s an excellent way to incorporate this nutrient-dense leafy green into your diet without sacrificing taste.
In this post, we’ll take a closer look at the benefits of eating creamed kale and share some easy-to-follow recipes so you can start enjoying this healthy dish today.
Benefits of Creamed Kale
1. High in Nutrients
As mentioned earlier, kale is loaded with nutrients such as vitamins A, C, K, calcium, iron, magnesium, potassium and many more . When you cook it in a creamy sauce like creamed kale , these nutrients are retained making it an incredibly nutritious dish packed full of goodness .
2. Good for Digestion
Thanks to their high fiber content , both milk/cream used in making the sauce as well as Kale work together to support digestive health by preventing constipation . Fiber also helps feed beneficial gut bacteria which promotes overall gut health .
3. Lowers Cholesterol Levels
The combination of cholesterol-lowering properties found in both Kale (which has bile acid sequestrants) and milk (which contains calcium) makes creamed-kale great food for reducing cholesterol levels naturally .
4. Boosts Immunity
Kale is rich in vitamin C which supports immune function while the fatty acids present in whole milk strengthen cells walls helping protect against infections . Eating creamed-kale regularly can help reduce the risk of infections and illnesses .
5. May Help in Weight Management
Creamed kale is a low-calorie, nutrient-dense dish that fills you up without packing on too many calories. It is an excellent addition to any weight loss diet as it provides satiety while providing nutrients necessary for optimal health .
Recipes
1. Classic Creamed Kale
Ingredients:
– 2 bunches of fresh kale
– 2 tablespoons butter
– 2 garlic cloves, minced
– Salt and pepper to taste
– 1 cup heavy cream or whole milk
Instructions:
1) Start by washing the kale thoroughly and removing the stems.
2) Cut the leaves into small pieces.
3) Melt butter in a large skillet over medium heat.
4) Add garlic and sauté for about one minute until fragrant.
5) Add kale leaves and stir occasionally until they start to wilt down (roughly 5 minutes).
6) Pour heavy cream/whole milk over the top of your sauteed greens then sprinkle salt & black pepper powder . Simmer till desired consistency is achieved .
7) Serve hot.
2. Vegan Creamed Kale
For those wanting vegan version here’s a recipe that uses almond milk instead :
Ingredients:
– Two bunches of fresh kale
– One tablespoon olive oil
– Two garlic cloves, minced
– Salt and pepper to taste
-One cup unsweetened almond milk
Instructions:
1) Wash your kale properly , remove stems from leaves , chop or tear them into bite-sized pieces .
2) In another pan/skillet warm olive oil over medium-high heat.
3) Add garlic, stirring occasionally until fragrant (about one minute).
4 ) Now add chopped Kale leaves along with salt & pepper powder . Cook until slightly wilted .
5 ) Reduce heat to low; pour unsweetened almond milk slowly into pan while stirring constantly so the mixture thickens and becomes creamy.
6) Simmer for 5-10 minutes, until sauce has thickened to desired consistency.
Conclusion
In conclusion, creamed kale is a delicious and healthy way to enjoy this nutrient-packed leafy green. Whether you prefer a classic version with heavy cream or a vegan twist using almond milk , it’s easy to make and customize according to your preferences. With its many health benefits and versatility in the kitchen, there’s no reason not to give creamed kale a try today!
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