Did you know just 1 cup of kale contains only 33 calories? A great addition to any protein rich meal.
It also contains around 9% of daily intake for calcium, 206% of vitamin A, 134% of vitamin C, and a massive 684% of vitamin K. It's a great source of copper, potassium, iron, manganese and phosphorus. Beyond antioxidants, the fibre content of kale binds bile acids and helps lower your blood cholesterol levels at the same time as reducing the risk of heart disease. This is especially true when kale is cooked instead of raw.
If you're up for cooking some kale right now, how about giving this amazing recipe a go for dinner tonight?
Protein Rich Kale and Squid Stir Fry
Ingredients:
500 grams squid tubes (Make sure they are rinsed, dried, scored and cut)
2 tablespoons coconut oil
1 brown onion, cut into thin wedges
1 teaspoon fresh garlic, crushed
1 teaspoon fresh chilli
1 cup kale, washed, trimmed and shredded
1 cup baby spinach
2 tablespoons soy sauce
2 teaspoons almond oil
Directions:
Heat half the coconut heat over high heat. Cook the squid. You will need to do this in two batches. Cook for around 2-3 minutes, until slightly brown.
Transfer to a plate.
Heat the leftover coconut oil in the wok over a high heat.
Cook the onion for 1 minute.
Add the garlic and chilli and stir fry for 30 seconds.
Add the kale, spinach with 1/4 cup water to the wok.
Cook for around 4 minutes.
Add the squid with the soy sauce and almond oil.
Cook for another 2 minutes until done.
Serves 2
Nutrient breakdown:
Calories: 486
Carbs: 19.5 g
Sugar: 3.5 g
Fat: 24.5 g
Protein: 42 g
