Already popular in Brazilian cuisine, kale is, in addition to a vegetable full of health benefits, an ingredient widely used in various types of dishes.
In Brazil, cabbage is a vegetable that is easy to find all year round and can be bought at affordable prices. With different varieties of leaves, the most popular among Brazilians is the cauliflower.
Cabbage is a highly valued ingredient in Brazilian cuisine. Besides being a component of salads, juices and other light recipes, kale is used as a side dish in some of the most popular and traditional dishes of the national culture, such as feijoada and tropeiro beans.
When buying, prefer to choose leaves that are not too soft and always prioritize the purchase of cabbage in full leaf, avoiding the already chopped in supermarkets? After being cut, the cabbage leaf loses in vitamins.
Cabbage is one of the most nutritious foods in the plant world. Among the leaves, is the queen ?, says Rodrigo Polesso, expert in Optimized Nutrition. Filled with vitamins and minerals, kale is a powerful source of health.
Read also: Healthy Eating: Habits and Recipes for a Better Life
Health and Beauty Benefits of Cabbage Consumption
Rich in vitamins and minerals, kale is an excellent ally for health and beauty. "While high in nutrients, cabbage is very low in calories and carbohydrates, and also rich in fiber," adds Rodrigo.
Does kale have vitamin A, B vitamins? B1, B2, B3 and B5 -, vitamin C and vitamin K. As a source of minerals, cabbage contains chlorine, iron, phosphorus, magnesium, sulfur, calcium, silicon and sodium. Also, it is rich in antioxidants.
Check out the benefits that these nutrients in cabbage provide to our body:
- Helps in cancer prevention;
- Collaborates for good blood clotting;
- Contributes to eye health;
- Has anti-inflammatory properties;
- Helps to lower cholesterol;
- It is a great body detoxifier;
- Contributes to the health of bones and teeth;
- Increases immunity;
- Lowers blood pressure.
When it comes to beauty, kale can act as an antiaging, acting against skin aging, and is still a vegetable ally in weight loss processes.
By having action on estrogen metabolism, promotes the reduction of localized fat deposit and cellulite. The presence of phytochemicals, especially carotenoids, protects the skin against the action of harmful ultraviolet rays to the skin, and helps maintain the tan ?, adds nutritionist Fernanda Paulucci.
Read also: Detox Juice: The 20 Best Recipes for Healthy Eating
How much and how to consume?
Consuming cabbage on a daily basis is not at all laborious. Can the vegetable be eaten raw or cooked as an accompaniment to any food and at any time of the day, being a valid option for all meals? from breakfast to dinner.
Kale can be eaten raw or braised. The less heat the better, the more we preserve its enzymes, cofactors, phytochemicals and micronutrients! Always use the entire leaf, including the stems. If you are not going to use the stalks, reserve them to hit with juice ?, suggests Fernanda.
Cabbage juices, often called green juice, are excellent allies in detoxifying the body. For its subtle flavor, kale can be combined with various other fruits or vegetables, providing many different recipe possibilities.
Even though it is a versatile vegetable full of nutrients and health benefits, some people should beware of overeating cabbage.
• The tip is to eat the cabbage at least once a week, giving preference to raw vegetables. The amount varies with each metabolism. Intoxicated people or estrogenic women will benefit from more frequent and generous use. Already those with thyroid disorders should not abuse, especially in raw form ?, indicates the nutritionist.
Read also: 24 Green Juice Recipes to Add to Your Menu
Cabbage Recipes
As an ingredient, kale is an alternative that works in combination with various other foods, which greatly facilitates their inclusion in recipes and daily consumption.
“I usually eat kale made in butter, mixed with other vegetables. The volume of the leaf decreases greatly when heated, allowing a greater intake of them, and adding flavor. Another very easy and nutritious way to eat kale is through green juices with kale, ginger and lemon or other ingredients for a change? Comments Rodrigo.
Do you check 20 recipes for kale? both in juice form and in salty dishes.
Juices
1. Green Juice: This recipe combines cabbage with pear, banana, grape, lemon and mint. The yield is 500ml and the tip is to sweeten only at the end, after beating all ingredients, if you deem necessary.
2. Pineapple Peel Juice with Cabbage: This recipe is a great alternative to enjoy the pineapple peel. The peel of a medium pineapple yields juice for two people.
Read also: 20 different and creative salad recipes
3. Pineapple, gogi berry, plum and kale juice: Those who like to mix various ingredients in the juice will enjoy this recipe that includes pineapple, gogi berry, kale and plums. The secret is to moisturize the gogi berry for 10 minutes with water before hitting the juice.
4. Orange Juice, Carrot, Cabbage and Gogi Berry: another recipe that combines cabbage with gogi berry, this time mixing with carrot and orange. The result is a strong colored juice that can be sweetened with brown sugar.
5. Passion fruit juice with kale: In addition to passion fruit pulp and kale, this recipe brings tahiti lemon juice, which adds a touch of flavor. You can beat all the ingredients in a blender or add the cabbage later to have a juice with pieces of the leaf.
6. Pineapple, kale, ginger and mint juice: A great choice of green juice, this recipe that includes cabbage, mint, ginger and pineapple yields a healthy and refreshing juice. The tip is to take without straining so as not to lose the fibers.
7. Orange juice, beet and kale: This recipe yields a beautiful juice that combines orange, beets, kale and prunes. The preparation is simple: just beat all the ingredients in a blender.
8. Green juice with melon, kale and flaxseed: This green juice recipe takes melon, kale, golden flax, coconut water and cucumber. The tip is to take the juice without straining and without sweetening.
9. Strawberry, kale and orange juice: This juice combines orange, collard greens and strawberries. If the fruits are sweet, it is not necessary to sweeten. The indication is to consume the juice well cold and without straining.
10. Green Ice: This recipe is a good option for those who want to streamline the process of making green juice on a daily basis. The idea is to prepare ice with water and cabbage and use them to make the juices, beating with other ingredients.
Plates
1. Cabbage in the oven: this baked cabbage recipe calls for just a cabbage sauce, olive oil, garlic and coarse salt. You can make the cabbage softer or crunchier, depending on how long you leave the dish in the oven.
2. Braised cabbage without oil: Here you learn a simple way to prepare braised cabbage without using oil. The secret is to use water in the hot frying pan, adding the water little by little.
3. Cabbage and chicken cigar: The preparation of this cabbage cigar is simple. As ingredients you will need, in addition to kale, chicken breast, onion, garlic, parsley, olive oil and turmeric.
4. Vegan Cabbage Cigar: This cabbage cigar version has brown rice, tomatoes, peppers, onions, garlic and plenty of black pepper. It is also possible to use textured soy in the stuffing or, if you are not a vegetarian, ground beef.
5. Green broth: Quick and convenient to make, this recipe is great for colder days. The main ingredients are potatoes and collard greens, the dish takes an average of 25 minutes to finish and is vegan and gluten free.
6. Cabbage salad with mango and lemon dressing: This is a recipe for raw kale salad that combines the leaf with mango and lettuce. In addition, the salad comes with lemon sauce, prepared with lemon, ginger, red onion, olive oil and pepper.
7. Quinoa with kale, almonds and lemon: In addition to the cabbage, quinoa, almonds and lemon, the dish includes cheese (can be feta, mines or ricotta), chives and spices. The recipe serves four people.
8. Cabbage Salad with Orange: Here you learn how to make a raw cabbage salad with orange sauce. As a spice, the recipe also has mustard, vinegar, olive oil, salt and pepper.
9. Cornmeal soup with kale and ginger: Does this recipe take just 15 minutes to prepare and requires simple ingredients? Ginger is optional. At the time of preparation, the tip is to use a high pan for the soup not to splash.
10. Creamy chicken with collard greens: In this chicken dish with collard greens, the differential is the creamy sauce, which includes sour cream and Parmesan cheese. You can serve accompanied by white rice.
Always remember that healthy eating is the result of the combination and balance between food and varied nutrients. Inside, kale is a valuable source of vitamins and minerals, which contributes (and a lot!) To the health of the body. Include the vegetable in your diet and enjoy its benefits!
How to make simple cabbage stir-fry (April 2024)
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