Plus kale is a super healthy vegetable containing plenty of calcium and magnesium which are essential minerals for bone health. 1 cup of kale contains 100% of your RDA for vitamins A, C and K and more iron per calorie than beef! Iron is essential for healthy blood, the formation of haemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.
Kale is filled with powerful antioxidants such as carotenoids and flavonoids help protect against various cancers. Kale is a great anti-inflammatory food filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.
Wow what a food!
I got a beautiful bunch of black kale (cavolo nero) in my veggie box from The Market Garden at Eynsham on Tuesday (please see details of their awesome veggie box here) and I’ve been looking forward to making this recipe ever since. Here’s how it goes….
All you do is steam -fry the kale with a little garlic and olive. Basically begin frying the kale and garlic in oil but then add a dash of water and put on the lid to steam everything together.
Then blend the garlicy kale with 2 handfuls of grated cheese and 2 handfuls of cashew nuts (ground almond flour works too if your blender’s not strong). You can add olive oil or a tbsp of natural yoghurt to thin it out if necessary. Season with lemon juice and black pepper and stir through pasta. Many vegetables work in this recipe but my favourite to use are kale, broccoli and mushroom.
Is it within budget?
Bunch of kale = £1
100g cheese = 75p
100g cashew nuts = £1
Pasta = 40p
1/2 Lemon = 15p
Olive oil, garlic, yoghurt – 20p
Total = £3.50 for 4