Feem ntau Hom Kale thiab Yuav Ua Li Cas Nrog Lawv

Zoo Siab

• Curly Kale
• Liab (los yog Liab Lavxias) Kale
• Lacinato (los yog Tuscan lossis Dinosaur) Kale
• Redbor Kab
• Me Nyuam Kale
• Tshuaj xyuas rau

Kale yuav yog cov zaub kub tshaj plaws txij li, zoo, puas tau. Txawm hais tias koj tau txais txiaj ntsig "Khaws Cia thiab Kale On" memes thoob plaws hauv is taws nem lossis Beyoncé zaj dab neeg KALE lub tsho loj, ib yam yog qhov tseeb: Cov nplooj ntsuab tam sim no yog lub cim kev coj noj coj ua.

Tab sis yog tias koj yuav mus ntaus pob ncaws pob "Tsis txhob kale kuv vibe" t-shirt, koj yuav tsum tau txais koj cov lus tseeb ncaj nraim-xws li muaj ntau hom kale. Yog, tiag tiag. (Nov yog lwm yam uas koj tsis paub txog kale.)

Thaum tag nrho cov kale tau ntim nrog cov vitamins thiab minerals (zoo li vitamin K thiab hlau), paub txog koj cov zaub ntau yam tuaj yeem ua ntxiv cov veg no rau koj cov zaub mov yooj yim dua. Ntawm no, hom kab mob feem ntau thiab yuav ua li cas lawv tuaj yeem cog qoob loo zoo tshaj plaws hauv koj lub neej.

Curly Kale

Zoo tshaj plaws rau: Chips thiab ua noj dav

Curly kale yog qhov feem ntau-koj yuav pom nws zoo li kho kom zoo nkauj ntawm koj lub phaj ntawm tsev noj mov, hauv zaub nyoos, thiab sautéed. Tab sis txawm hais tias nws yog #basic, kale kale tseem tsim nyog tau txais kev lees paub.

"Qhov no kale, raws li feem ntau cov txiv lws suav, muaj cov poov tshuaj, vitamin B6, thiab ntau lwm yam antioxidants, muaj ib tug heev peppery saj, thiab yog me ntsis iab / tangy," hais tias tus kws kho mob sau npe Mariana Daniela Torchia, Ph.D. Zoo li txhua lwm kale, nws kuj muaj cov vitamins K, C, thiab B zoo li muaj fiber ntau thiab cov tshuaj tiv thaiv kab mob. (Nws tseem muaj cov vitamin C ntau dua li txiv kab ntxwv!)

Nws yog cov zaub ntsuab uas koj pom hauv khw muag khoom, ntim hauv hnab lossis thawv lossis hauv pob hauv cov khoom tshiab. Nws yog tsaus ntsuab nrog curly npoo ntawm txhua nplooj thiab nws muaj super-tawv stems (uas feem ntau koj xav kom tshem tawm ua ntej ua noj los yog noj). Txij li nws nyuaj me ntsis dua li lwm cov kale, koj yuav tsum tau zaws nws nrog qee cov txiv kab ntxwv lossis cov kua qaub kom tawg nws yog tias koj noj zaub nyoos, zoo li hauv zaub xam lav.

Vim hais tias hom kale no tsawg dua li lwm cov kale thiab vim tias cov npoo nkig tau nkig hauv qhov cub, koj tuaj yeem ua qee cov zaub kale zoo nrog hom no, nws hais. (Sim ua daim ntawv qhia yooj yim kale chips yog tias koj tsis tau ua dua.)

Liab (los yog Liab Lavxias) Kale

Qhov zoo tshaj plaws rau: Smoothies thiab zaub xam lav

Kale liab los yog liab Russia Kale muaj qhov saj zoo ib yam rau curly kale tab sis-koj twv nws! Cov nplooj tau zoo dua li cov nplooj ntawm curly (zoo li cov nplooj arugula) thiab tuaj yeem yog ntsuab lossis grey-ntsuab hauv xim. Liab kale feem ntau suav hais tias yog cov kua qab zib tshaj plaws, uas ua rau nws zoo meej rau noj nyoos.

Siv nws hauv cov kua txiv, smoothies, thiab zaub xam lav-tsuas yog zaws thiab muag cov nplooj nrog koj txhais tes txhawm rau zom cov fiber thiab ua kom yooj yim dua rau zom, hais Torchia. Tsis tas li, txiav tawm cov tuab hauv qab qis, vim tias lawv tau zom thiab iab, nws hais. (Txawm hais tias nws muaj kev nyab xeeb los noj, yog tias koj xav tau; tsuas yog txiav nws ua tej daim me me thiab ua kom sov.)

Lacinato (los yog Tuscan lossis Dinosaur) Kale

Zoo tshaj plaws rau: Zaub xam lav thiab ua noj

Cov zaub no yog cov xim tsaus heev, me ntsis ua kom zoo nkauj thiab pom, thiab muaj cov pob me me (tab sis tsis yog curls). Nws hais tias "Ua tau zoo thiab nyoos rau zaub nyoos, tab sis nws muaj cov nplooj thinner yog li nws yooj yim dua noj dua lwm cov zaub, uas nyuaj dua," nws hais. Nws yuav yog me ntsis nplua nuj nyob rau hauv tsw thiab chewier dua lwm cov kales.

Txhawm rau noj nws, tshem cov qia thiab zaws cov nplooj (qhov no ib txwm yog lub tswv yim zoo vim tias nws pib txheej txheem zom cov fiber), nws hais. Nws hais tias "Rau zaub xam lav, sim txiav nws mus rau hauv nyias daim nyias nyias thiab ntxiv cov roj nyiam nrog cov kua txob thiab cov qej nias," nws hais. Yeem: Ntxiv me ntsis ntawm balsamic vinegar, vim tias cov kua qaub ntawm cov kua txiv hmab txiv ntoo pab ua kom cov nplooj zaub muag muag, nws piav qhia. (Rau ib daim ntawv qhia tag nrho, sim no kale zaub xam lav nrog turmeric hnav khaub ncaws.)

Nws muaj cov tannin zoo li saj, tab sis nws txo qis ib zaug ua noj-yog li yog tias nws ua pov thawj hnyav heev hauv cov zaub xam lav, koj tuaj yeem ua nws kom qab zib thiab saj me dua, nws hais.

Redbor Kab

Qhov zoo tshaj plaws rau: kua zaub los yog sautéing

Redbor kale yog cov lus tshaj tawm: Nws muaj cov xim sib sib zog nqus thiab cov nplooj super-curly. Tab sis tsis muaj qhov noshing ntawm zaub nyoos redbor, tshwj tsis yog tias koj xav tau mob plab. Nws tau hais tias "Koj yuav xav ua zaub mov noj vim tias nws tuab thiab yuav tsum tau muag hauv cov kua zaub lossis ua kua hauv cov kua kom muaj qab ntxiag,"

Cias pov nws hauv cov kua zaub (zoo li cov kua zaub no detox kua zaub) thiab zom kom mos, lossis sauté cov phaj sai: Ntxiv 2 diav roj txiv roj, ob dia kua txiv apple cider vinegar, 1/8 teaspoon ntsev, thiab zaws nplooj mus txog thaum lawv xav me ntsis. Ntxiv me ntsis kua txob thiab qej hmoov rau saj, tom qab ntawd sauté, thiab koj ua tiav.

Cov kale no tseem muaj cov tshuaj tiv thaiv kab mob hu ua alpha-lipoic acid (ALA), uas tuaj yeem pab txo cov ntshav qab zib hauv cov neeg mob ntshav qab zib, thiab txhawb kev mob plawv, hais Torchia. Nyiaj Tau Los: Nws kuj tseem ua tau zoo tshaj plaws rau pizza thiab cov qhob cij, vim nws cov xim ua rau nws ua tau zoo heev Instagram-muaj peev xwm ua kom zoo nkauj. (Kuj saib: Vim Li Cas Koj Yuav Tsum Noj Cov Zaub Mov Muaj Xim)

Me Nyuam Kale

Zoo tshaj rau: Zaub xam lav los yog smoothies

Kale me nyuam yog ib qho yooj yim kale pom ntawm lub khw (feem ntau hauv cov thawv ntim ua ntej lossis hnab, ze cov zaub zaub xam lav) thiab tseem yog, sib cav, siv tau yooj yim. Nws zoo ib yam li curly kale nyob rau hauv cov nqe lus ntawm tsos thiab saj, tab sis nws cov nplooj yog me me thiab thinner nyob rau hauv kev ntxhib los mos - yog li koj yuav tsis tau massage nws li koj xav nrog curly kale, hais tias Torchia.

Vim tias menyuam yaus kale yog kev sib tw heev, nws zoo rau noj nyoos. Koj tuaj yeem siv nws rau smoothies thiab zaub xam lav lossis ua cov khoom noj txom ncauj. Yog tias koj xaiv ua nws, nws tsis xav tau sijhawm ntau npaum li lwm cov kale-thiab koj yuav xav rov txiav txim siab ua noj txhua lub sijhawm, txij li nws yuav ua noj qis, zoo li lwm yam zaub ntsuab. (Xav txog ntxiv cov me nyuam kale rau ib qho ntawm 10 cov zaub mov ntsuab no los yog cov kua txiv hmab txiv ntoo no thiab gin cocktail xwb.)

Tshuaj xyuas rau