Kale power: 3 tasty recipes that can boost your nervous system and reduce cholesterol

Kale is a low-calorie leafy vegetable, botanically related to cabbage. It boasts considerable nutritional content, including protein, fat, carbohydrates, and generous amounts of dietary fiber.

Rich in vitamins and minerals, kale provides vitamins A, B1, B2, B3, B6, folic acid, vitamins C, E, and K, as well as minerals like calcium, iron, magnesium, phosphorus, potassium, and sodium. Significant levels of trace elements such as copper, manganese, zinc, and selenium can also be found in it.

Key health benefits of kale include:

• Support for the nervous system,

• Lowering of cholesterol and prevention of atherosclerosis,

• Anticancer properties that reduce the risk of developing lung, prostate, breast, and colon cancer,

• Protection against Helicobacter pylori bacteria,

• Strengthening of blood vessels, reducing the visibility of bruises.

How to prepare kale?

Kale can be consumed raw as a stand-alone snack or added to various dishes like salads, pasta, smoothies, and soups. Here are three recipes to try:

1. Kale snack

For a standalone snack, consider making kale chips. Wash and dry the leaves, drizzle them with olive oil, sprinkle with salt and your preferred spices, then bake in the oven. Ensure the leaves don't overlap while baking. In just 5 minutes at 320 degrees Fahrenheit, you will have a crisp, fragrant, and healthy snack!

2. Kale and quinoa salad

Slice the kale into pieces, mix with cooked quinoa, diced avocado, roasted walnuts, sunflower seeds, and the cheese of your choice (for example, feta). Dress the salad with olive oil, lemon juice, salt, and pepper.

3. Kale milk smoothie

Combine a handful of kale, a banana, and berries. Blend until smooth and add suitable amount of milk (for example, plant-based) or yogurt (3.38-5.07 fl oz, depending on your desired consistency), a little honey or maple syrup, and a splash of lime juice to boost the flavor.