{"id":139831,"date":"2024-08-04T15:05:41","date_gmt":"2024-08-04T15:05:41","guid":{"rendered":"https:\/\/websitedesigns.com.au\/elankanew\/?p=139831"},"modified":"2024-08-04T15:05:41","modified_gmt":"2024-08-04T15:05:41","slug":"why-do-i-grow-kale-in-kandy-compiled-written-by-dr-harold-gunatillake-oam-health-interest-in-the-sri-lankans-on-a-global-scale","status":"publish","type":"post","link":"https:\/\/websitedesigns.com.au\/elankanew\/why-do-i-grow-kale-in-kandy-compiled-written-by-dr-harold-gunatillake-oam-health-interest-in-the-sri-lankans-on-a-global-scale\/","title":{"rendered":"Why do I grow Kale in Kandy? – Compiled & written by Dr Harold Gunatillake OAM Health interest in the Sri Lankans, on a global scale"},"content":{"rendered":"

Why do I grow Kale in Kandy? – Compiled & written by Dr Harold Gunatillake OAM Health interest in the Sri Lankans, on a global scale<\/span><\/strong><\/h2>\n

\"Dr<\/p>\n

\"Kale<\/p>\n

Why do I grow Kale in Kandy?<\/span> <\/strong><\/span><\/p>\n

(Seeds bought from Bunnings, Sydney)\u00a0<\/span><\/strong><\/span><\/p>\n

Kale: The Nutritional Powerhouse<\/b>,\u00a0 the verdant superhero of leafy greens!<\/b><\/span><\/p>\n

Let me talk about the history of Kale.<\/span><\/p>\n

In the ’90s, Pizza Hut, the pizza chain, was the biggest purchaser of\u00a0 kale in the US, using it mainly for its appearance. However, kale’s\u00a0 actual value as a nutritious leafy green was later discovered. It\u00a0 contains essential vitamins and minerals such as A, K, B6, and C, as\u00a0 well as calcium, potassium, copper, and manganese. It’s as if kale\u00a0 transformed into a nutritional superhero and took center stage.\u00a0<\/span><\/p>\n

Let’s delve into the nutritional benefits offered by kale.\u00a0<\/span><\/p>\n

Vitamin K: Just one cup of kale provides 68% of your daily vitamin\u00a0 K needs. Vitamin K is essential for blood clotting and bone health. Vitamin C: Move over, oranges! Kale has about three times more\u00a0 vitamin C than spinach or collard greens. This water-soluble\u00a0\u00a0<\/span><\/p>\n

antioxidant is vital for collagen synthesis and immune function. Manganese: Kale delivers 8% of your daily manganese dose.\u00a0 Manganese is essential for bone health and antioxidant defence. Fibre: Kale is a fibre champion, promoting gut health and\u00a0 preventing constipation.\u00a0<\/span><\/p>\n

Calcium: Wait, isn\u2019t that for dairy? Nope! Kale\u2019s a decent dose of\u00a0 calcium, although it\u2019s not as bioavailable due to its oxalic acid\u00a0 content (more later).\u00a0<\/span><\/p>\n

Other Goodies: Riboflavin, vitamin B6, potassium, magnesium, and\u00a0 iron\u2014all bundled up in those curly green leaves.\u00a0<\/span><\/p>\n

The Antinutrient Dilemma: Oxalic Acid\u00a0<\/b><\/span><\/p>\n

Now, let\u2019s talk about kale\u2019s dark secret: oxalic acid. It\u2019s like the\u00a0 villain lurking in the shadows. Oxalic acid interferes with calcium\u00a0 absorption, forming tiny, sharp crystals that can lead to kidney\u00a0 stones. But wait, there\u2019s more! These crystals might also cause\u00a0 vulvodynia in women (painful intercourse due to oxalic acid in the\u00a0 labia) and mess with cardiovascular health, joint function, and\u00a0 muscle contraction. Plus, some folks experience bloating after a\u00a0 kale feast.\u00a0<\/span><\/p>\n

There is a way to tame the Oxalic Beast.\u00a0<\/b><\/span><\/p>\n

Fear not! You can still enjoy kale without summoning the calcium crystal demons:\u00a0<\/span><\/p>\n

Here’s how:\u00a0<\/b><\/span><\/p>\n

Cook it: Heat breaks down oxalic acid, so lightly steam or saut\u00e9\u00a0 your kale.\u00a0<\/span><\/p>\n

Pair it right: Consume kale with calcium-rich foods (dairy or\u00a0 fortified plant-based milk) to enhance calcium absorption. Variety matters: Don’t consume only kale all the time. Mix it up with\u00a0 other greens to balance nutrients.\u00a0<\/span><\/p>\n

Discover the Health Benefits of Kale\u00a0<\/b><\/span><\/p>\n

Heart Health: Kale\u2019s compounds may lower cholesterol and\u00a0 reduce heart disease risk.\u00a0<\/span><\/p>\n

Digestive Hero: That fibre? It\u2019s your gut\u2019s best friend. Skin Glow: Vitamins A and C team up for radiant skin. Anti-Inflammatory: Kale\u2019s antioxidants fight inflammation like\u00a0 caped crusaders.<\/span><\/p>\n

So, there you have it\u2014the kale saga! Remember, moderation is\u00a0 key. Kale salads, smoothies, or even kale chips\u2014embrace the\u00a0 green goodness but keep those calcium crystals in check.\u00a0<\/span><\/p>\n

Sources:\u00a0<\/span><\/p>\n

Ask Dr. Nandi\u00a0<\/span><\/p>\n

Harvard T.H. Chan School of Public Health\u00a0<\/span><\/p>\n

\"Kale<\/p>\n

Let\u2019s explore some delightful ways to cook this nutrient Boiling Kale:\u00a0<\/span><\/i><\/span><\/p>\n

Bring 2 cups of water and a pinch of salt to a boil in a large\u00a0 saucepan.\u00a0<\/span><\/i><\/span><\/p>\n

Add 12 ounces of torn kale (roughly 12 cups torn or about four\u00a0 servings).\u00a0<\/span><\/i><\/span><\/p>\n

Return to boiling, then reduce the heat and simmer for 20 to 25\u00a0 minutes or until the kale is tender.\u00a0<\/span><\/i><\/span><\/p>\n

Drain and voil\u00e0! Tender, comforting kale is ready to grace your\u00a0 plate.\u00a0\u00a0<\/span><\/i><\/span><\/p>\n

Saut\u00e9ing Kale:\u00a0<\/i><\/b><\/span><\/p>\n

Heat a large skillet (bonus points if it\u2019s your favourite one\u2014kale\u00a0 vibes love good cookware).\u00a0<\/span><\/i><\/span><\/p>\n

Add four teaspoons of olive oil (extra-virgin, if you feel fancy). Toss in your kale\u2014chopped, torn, or however you prefer it. Saut\u00e9 it up! A few minutes should do the trick. You want it vibrant\u00a0 and slightly wilted.\u00a0<\/span><\/i><\/span><\/p>\n

Optional flavour boosters: Garlic (because garlic makes\u00a0 everything better) and a squeeze of lemon juice (for that zesty\u00a0 kick).\u00a0<\/span><\/i><\/span><\/p>\n

Slow-Simmered Kale:\u00a0<\/i><\/b><\/span><\/p>\n

Imagine kale taking a leisurely spa day. That\u2019s what slow simmering does.\u00a0<\/span><\/i><\/span><\/p>\n

Grab some stock or other cooking liquid (broth, anyone?). Let your kale luxuriate in it for 25 to 35 minutes until it becomes\u00a0 beautifully tender and sweet.\u00a0<\/span><\/i><\/span><\/p>\n

It\u2019s like kale whispering, \u201cI\u2019m ready for my close-up.\u201d\u00a0\u00a0<\/span><\/i><\/span><\/p>\n

Kale Chips (Because Why Not?):\u00a0<\/i><\/b><\/span><\/p>\n

Preheat your oven to around 350\u00b0F (175\u00b0C).\u00a0<\/span><\/i><\/span><\/p>\n

Tear your kale into chip-sized pieces (think mini frisbees). Drizzle with olive oil, sprinkle with salt, and maybe a pinch of\u00a0 paprika or nutritional yeast for extra pizzazz.\u00a0<\/span><\/i><\/span><\/p>\n

Bake for about 10-15 minutes until crispy but not burnt. Watch\u00a0 them closely\u2014they can go from \u201ccrispy chic\u201d to \u201ccharred\u00a0 disaster\u201d in seconds.\u00a0\u00a0<\/span><\/i><\/span><\/p>\n

Remember, kale is like a versatile canvas waiting for your culinary\u00a0 brushstrokes. Pair it with roasted sweet potatoes, toss it into grain\u00a0 bowls, or sneak it into your morning omelette. The options are as\u00a0 endless as a kale field under a sunny sky.\u00a0<\/span><\/i><\/span><\/p>\n

Sources:\u00a0<\/span><\/p>\n

Better Homes & Gardens\u00a0<\/span><\/p>\n

Taste of Home\u00a0<\/span><\/p>\n

Great British Chefs\u00a0<\/span><\/p>\n

The Spruce Eats\u00a0<\/span><\/p>\n

The Kitchen\u00a0<\/span><\/p>\n

Kale Stir-fry with Garlic and chilli\/simple-<\/span>\u0b86\u0ba9 <\/b>Kale <\/span>\u0bc6\u0baa\u0bbe\u0bb0\u0bbf\u0baf\u0bb2\u0bcd <\/b>super <\/span>\u0b86\u0ba9 <\/b>taste-<\/span>\u0bb2\u0bcd<\/b>\/Healthy Kale recipe <\/span>\u00a0<\/span><\/span><\/p>\n