Why should i eat it?
Dino kale, also known as Lacinato kale or Tuscan kale, is a dark leafy green vegetable that is packed with nutrients. Here are some of its nutritional benefits:
- Rich in vitamins: Dino kale is an excellent source of vitamins A, C, and K. Vitamin A is important for maintaining healthy vision, while vitamin C supports a healthy immune system. Vitamin K is essential for blood clotting and bone health.
- High in fiber: Dino kale is high in fiber, which can help regulate digestion and promote feelings of fullness, making it a great addition to a healthy diet.
- Contains antioxidants: Dino kale contains antioxidants, such as beta-carotene, flavonoids, and polyphenols, which help protect cells from damage caused by free radicals.
- Good source of minerals: Dino kale is a good source of minerals such as calcium, potassium, and magnesium, which are important for maintaining strong bones, healthy muscles, and a healthy heart.
- Low in calories: Dino kale is low in calories, with only 33 calories per cup, making it a great addition to a healthy weight loss diet.
How do i eat it?
Dino Kale Salad with Lemon Vinaigrette-
Ingredients:
- 1 large bunch of dino kale, washed and chopped
- 1/4 cup slivered almonds
- 1/4 cup grated Parmesan cheese
- 1/4 cup dried cranberries
- 1/4 cup extra-virgin olive oil
- 2 tbsp lemon juice
- 1 tbsp honey
- 1 garlic clove, minced
- Salt and pepper to taste
Instructions:
- In a large mixing bowl, combine the chopped dino kale, slivered almonds, grated Parmesan cheese, and dried cranberries.
- In a separate small mixing bowl, whisk together the extra-virgin olive oil, lemon juice, honey, garlic, salt, and pepper to create the lemon vinaigrette.
- Drizzle the lemon vinaigrette over the salad, and toss everything together until the kale is evenly coated with the dressing.
- Let the salad sit for a few minutes to allow the flavors to meld together.
- Serve the Dino Kale Salad as a side dish or a main course, and enjoy!
salad is rabbit food, what else you got?
Dino Kale and Sausage soup-
Ingredients:
- 1 pound Italian sausage, casings removed
- 1 large onion, diced
- 2 cloves garlic, minced
- 6 cups chicken or vegetable broth
- 1 can (14.5 ounces) diced tomatoes
- 1 can (15 ounces) white beans, drained and rinsed
- 1 bunch dino kale, stems removed and leaves chopped
- 1 teaspoon dried oregano
- 1 teaspoon dried basil
- Salt and pepper, to taste
- Grated Parmesan cheese, for serving
Instructions:
- In a large pot or Dutch oven, cook the Italian sausage over medium heat until browned, breaking it up into smaller pieces with a wooden spoon as it cooks.
- Add the diced onion and minced garlic to the pot, and cook until the onion is translucent.
- Add the chicken or vegetable broth, diced tomatoes, white beans, chopped dino kale, dried oregano, and dried basil to the pot.
- Bring the soup to a simmer, and cook until the kale is tender, about 10-15 minutes.
- Season the soup with salt and pepper to taste.
- Serve the soup hot, garnished with grated Parmesan cheese.
noots!
Here are the nutritional facts for 1 cup (67 grams) of chopped raw dino kale:
- Calories: 33
- Protein: 2.9 grams
- Fat: 0.6 grams
- Carbohydrates: 6 grams
- Fiber: 2 grams
- Sugar: 0.9 grams
- Vitamin A: 206% of the Daily Value (DV)
- Vitamin C: 134% of the DV
- Vitamin K: 684% of the DV
- Calcium: 9% of the DV
- Iron: 6% of the DV
- Potassium: 9% of the DV
- Magnesium: 6% of the DV