One cup of green leafy vegetables is one serving

One cup of green leafy vegetables is one serving
One daily serving of green leafy vegetables is one cup full of these vegetables. Experts claim that each person should eat 3 to 5 servings a week to reduce the risk of cancer.
Kale is a type of cabbage and leafy green vegetable with special properties that make this vegetable a special type of vegetable. Kale was known to the ancient Greeks and Romans. Modern kale was allegedly created by selection by diligent Belgian gardeners in the 18th century. Then this vegetable from Belgium spread to France, the Netherlands and Germany to soon reach all of Europe. There are three types of kale: the most common common, leafy or headless and umbilical cord. Kale has few calories because in 100 grams it has only 50 kcal (ie 3.3% protein, 0.7% fat and 10% carbohydrates) but it is extremely rich in vitamins and minerals. It is an excellent source of manganese (0.774 mg which is 38.7% of the recommended daily intake), a good source of calcium (135 mg), iron (1.7 mg) and magnesium (34 mg). Raw kale contains an incredible 120 mg of vitamin C (200% of the recommended daily intake), while cooked kale contains as much as 41 mg (68% of the recommended daily intake). This vegetable is an excellent source of vitamin K, vitamin B complex (primarily thiamine and riboflavin). It is rich in carotenoids, which are powerful antioxidants – they protect cells from the effects of free radicals. As a filter, they prevent the harmful effects of UV radiation on the eyes by protecting the eyes from cataracts and degeneration.
Preparing dishes with kale – it can be cooked in water or steamed, stewed, stuffed with stuffing or fried. It can be served as a warm appetizer, soup, side dish or main course. Preparation time depends on heat treatment. For frying the preparation time is about 5 minutes, for blanching and steaming it is up to 10 minutes and for stewing from 15 to 30 minutes. Warm pasta with kale for starters can be prepared. Toasted salami cubes with onion and stewed kale mix with cooked pasta and add parmesan. Pasta can be prepared with kale, pine nuts, and feta cheese. Stewed kale with garlic, lemon juice and olive oil will be a great side dish for baked fish. Boiled kale mixed with boiled potatoes, garlic, chopped parsley and oil will also be a great side dish. Then dumplings with boiled kale, pastries, eggs and spices or kale stew. Delicious snacks can be baked kale leaves with parmesan. You can fill the leaves with meat, rice or mushrooms. You can use the leaves under a steam jet as part of the pizza or chicken filling. You can fry kale leaves stuffed with minced meat and serve with tomato sauce.
The first data on the cultivation of Brussels sprouts date back to the 13th century from the area of ​​today’s Netherlands. By the end of the 18th century this type of kale had spread to France and England. The third American president, Thomas Jefferson, was also a passionate gardener. 1812 brought this type of kale to the United States. This is one of the healthiest types of vegetables because it stimulates the action of certain enzymes in the human cell and strengthens the cell’s defense power. It is an excellent source of vitamins C and A, folic acid, potassium and fiber. It has a low energy value: 100 g contains 36 kcal. Short heat treatment is important to preserve nutritional properties. It is stored briefly in the refrigerator, ie 3 to 4 days. It is best to wrap the buds with a paper towel and put them in a plastic bag. The fresh navel is dark green in color and firm in consistency. You should not always choose larger buds because smaller buds are often softer, tastier and taste better. Wash the vegetables before cooking in cold water to remove the yellowish and damaged outer leaves and cut off the top of the stem. It is most often prepared by boiling in water or steaming. Heat treatment takes a few minutes. The vegetables are cooked before the characteristic sulfur smell is felt. After cooking, these vegetables get a sweet taste. Bitterness depends on the type of kale. Bitterness is caused by the specific glucosinolates sinigrin and progoitrin. Bitterness can occur due to improper storage. This type of vegetable can be cooked, baked, stewed or steamed. Try stewed and baked umbilical cord in combination with cheese, white wine, salami, egg and sour cream, or sauté in butter with herbs. It can be a side dish to meat dishes or a stand-alone meal with a little grated parmesan.

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