The importance of having vegetable as a part of our main diet cannot be overemphasised as they provide essential vitamins and minerals in important quantities as well as a good deal of roughages.
Vegetables can now be frozen, dehydrated and canned making it very convenient for use though these processed vegetables still contain the necessary minerals and vitamins often times there is the case of them loosing vitamin C, so its important that you try as much as possible to eat fresh vegetables in order to get the maximum benefit.
Individual vegetables have their own quality indicator but in general when purchasing leafy vegetables, always ensure they are green and not yellow, they have not been bruised and because most vegetables do not store well, avoid purchasing in large quantities to prevent wastage.
Some people add bicarbonate of soda to their vegetables when cooking as it is thought this brings out the green colour, well the thing about adding bicarbonate of soda is that although it makes the vegetables greener, it actually destroys the vitamin C content.
Stir frying your vegetables might be the best way to ensure they retain their colour and crispness.
Recipe for stir fried kale leaves.
1x 200g pack sliced curly kale
1 x finely chopped onion
1 x 280g sun dried tomatoes drained and finely chopped
1x 120g pancetta cubes
1 x 330g diced chicken breast
1 x Knorr stock cube
oil for frying
salt to taste
Preparation Method:
Wash kale leaves and add some hot water to soften, then heat some oil in a frying pan, add the diced onion and stir, add the chopped sun dried tomatoes continue stirring for about 2 minutes, add diced chicken, pancetta, and stir further for another five minutes, add the Knorr stock cube and some salt to taste. finally drain your kale leaves , add and stir all together for another 5 minutes.
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| Transform your basic kale to an exciting meal for yourself and family |
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