Never thought there could be a ‘war’ between superfoods. If you look for kale and broccoli comparison information you may find this picture within an article published by ‘Salt Sugar Fat’.
My recipes might sound complicated, as I have been hearing lately. So, here I am with one of the quickest and simplest recipes for you. To cook up some delicious fish, all you need is frozen peas in your freezer and a can of Coconut milk in your pantry. Cooking time is 15 minutes.
If you have a pack of frozen chopped spinach, you can use spinach. If you have kale in your fridge and you are not too lazy to blend it then you can use kale, or add it to the spinach or peas.
And of course you need your favourite spices. Sometimes I use coriander leaves and lemon grass. At other times, my spices are turmeric and cumin. But lemon juice and cayenne pepper is a must have. If you have a jar of your favourite curry, you can use curry instead.
For those who cannot eat greens, a combination of sweet potato and onion is a good alternative.
The Coconut Mung Beans recipe remains the most popular on this blog. When I created Coconut Mung Beans I did not know about all of the benefits of Coconut. Now, it seems this recipe gains a double score in being a healthy meal. So, if you are someone who has sprouted Mung beans in the fridge, you can use the Mung Beans recipe to make Coconut Fish, just add fish at the same step as spices and cook for 2-3 minutes.
For the continental version of this dish you can prepare a sauce from onion, carrot, tomato, dill and parsley. Then cook the fish the same way.
Food Chemistry magazine has fascinating research articles on Kale. I have been reading through a few to find what the best ways of cooking or storing Kale are. The ways that would allow me to preserve the most antioxidants and antioxidant activity.
It seems obvious that boiling of vegetables leads to nutritional value loss. This is why steaming vegetables is much better than boiling them, unless you are utilising the stock. Well, one research article shows that there is no change in antioxidant activity after cooking Kale at 100C. Isn’t that incredible! In our first post on Kale we were talking about the defending mechanisms of Kale. So, it was found that the reaction products compensate well for the loss of antioxidant activity existent in the uncooked Kale.
Another research article found that frozen Kale can be stored for 6 months and there will not be a change in antioxidant activity. For this recipe below, Kale can be prepared as needed and stored in the freezer.
I used different Kale this time. And I am finding that Tuscan Kale is easier to use.
If you search the Internet you can find many interesting articles on Kale. Recently, there have been claims that eating Kale may suppress thyroid function, or in medical terms cause hypothyroidism. DrFuhrman.com writes in his article “Do Cruciferious vegetables Harm the Thyroid?” that some studies indicate that Glucosinolates (GSLs) breakdown products may “interfere with thyroid hormone synthesis or compete with iodine for uptake by the thyroid.” However, it is important to note that “the scientific consensus is that cruciferous vegetables could only be detrimental to thyroid function in cases of iodine deficiency or insufficient iodine intake.” It seems that in the majority of the population who do not suffer from iodine deficiency, Kale is probably harmless.
I love Kale because it is a very challenging ingredient to cook. As Kale is best complimented by poducts rich in iodine, I searched the web to compile a list of such products. This is a short list: seafood, sea vegetables, asparagus, carrots, tomatoes, mushrooms, and egg yolks. The idea behind this Kale Fritata recipe was to create a dish with lots of Kale and lots of iodine containing products.
Over the weekend I posted a Kale Pudding recipe where I recommended to use Cod, Mackerel or Sardines. This is because they contain a higher level of iodine compared with other fish.
Kale belongs to a plant family that exhibits a high level of Glucosinolates (GSLs), which are responsible for defending against bacteria, fungus and insects. GSLs also have various human health-promoting properties. In particular, one type of GSLs called Glucoraphanin is responsible for the popularity of Kale amongst fanatics of healthy eating. This is because it can react with water to produce a potent anticancer compound.
There are many interesting research articles on Kale. One that was published in the Journal of the Science of Food & Agriculture in 2013 compared leafy kale populations from Italy, Portugal, and Turkey for their bioactive compound contents. Research found that “Portuguese samples showed higher phenolic and GLS amounts than Italian and Turkish kales, whereas some of the Italian samples were the richest in carotenoids”.
It is interesting that in order to utilise all the benefits of Kale we need to consume it crushed, as this is when all defence mechanisms are activated in the plant’s life.