Everybody is going crazy for kale, the new fitness food hype! Now October is here it is a perfectly seasonal vegetable.
So what is so good about kale?
Kale is part of the cabbage family and is one of the most nutritional vegetables in Britain! It contains a super source of Vitamins K, A and C as well as containing magnesium, copper and phytochemicals which are known to help against some cancers. It is full of antioxidants and one particular called lutein which helps with eye health. To top it all off if you are pregnant it is super! Containing folate with helps with the growth of the mother’s tissues through pregnancy!
Kale can be used in so many recipes like salads, soups and curry. It is perfect for a healthy lifestyle as it is low in calorie and virtually fat free!
Why not have a try of this Thai stir fry?
Thai turkey with kale stir fry
Nutrition
73 Calories (kcal)
8.2 Protein (g)
3.3 Fat (g)
4.5 Of which saturated fat (g)
2.1 Carbohydrate (g)
1.6 Of which sugar (g)
0.9 Fibre (g)
0.2 Salt (g)
Ingredients
1 tbsp rapeseed oil
1 onion, chopped
50g Thai green curry paste
500g pack diced turkey breast
1 red pepper, diced
400ml can reduced fat coconut milk
200ml chicken stock
200g pack shredded kale
2 tsp Thai fish sauce
28g pack coriander, chopped
Instructions
1.Heat the oil in a large frying pan and fry the onion for 2-3 minutes, add the curry paste and cook for 30 seconds.
2.Add the turkey and pepper and fry for 5 minutes.
3.Stir in the coconut milk, stock and kale.
4.Cover and cook for 5 minutes.
5.Stir in the fish sauce and coriander and serve with cooked rice or noodles.
6.Cook’s tip: You could use leftover turkey or chicken for this dish.
Kale can be used in so many recipes like salads, soups and curry. It is perfect for a healthy lifestyle as it is low in calorie and virtually fat free!
Why not have a try of this Thai stir fry?
Thai turkey with kale stir fry
Nutrition
73 Calories (kcal)
8.2 Protein (g)
3.3 Fat (g)
4.5 Of which saturated fat (g)
2.1 Carbohydrate (g)
1.6 Of which sugar (g)
0.9 Fibre (g)
0.2 Salt (g)
Serves - 4
1 tbsp rapeseed oil
1 onion, chopped
50g Thai green curry paste
500g pack diced turkey breast
1 red pepper, diced
400ml can reduced fat coconut milk
200ml chicken stock
200g pack shredded kale
2 tsp Thai fish sauce
28g pack coriander, chopped
1.Heat the oil in a large frying pan and fry the onion for 2-3 minutes, add the curry paste and cook for 30 seconds.
2.Add the turkey and pepper and fry for 5 minutes.
3.Stir in the coconut milk, stock and kale.
4.Cover and cook for 5 minutes.
5.Stir in the fish sauce and coriander and serve with cooked rice or noodles.
6.Cook’s tip: You could use leftover turkey or chicken for this dish.
Richard Taylor Personal Training Club
www.richardtaylorpt.co.uk
"Changing your lifestyle to incorporate exercise and proper nutrition is not easy. But it is definitely a journey with endless rewards that are well worth achieving"
