WELLNESS
TEXT
AMY SELBACH
KALE
YEAH!
Amy Selbach is the owner of Taut Body
Studio www.tautbody.com. She is a
holistic health-coach, personal trainer
and Pilates instructor and creator of
the Taut Body program that has helped
hundreds of her clients lose weight
and change their health completely.
She also leads life-design and
business-design incubator workshops
email [email protected].
Sukuma Wiki, known as kale across the globe, graces the plates of many Kenyans daily. It is
an exceptional dietary choice and integral part of Kenyan culture and cuisine. Here are five
ways to make this superfood a staple in your diet.
Sukuma Wiki is evidenced to have
been grown as far back as 2000
years ago with the ancient Greeks.
Kenya’s arable land and the plant’s
sturdy nature makes it easy to grow
here. Long before it was trendy in
the west, Kenyans were well ahead
of the curve fueling their bodies
with this superfood, which means
to “push the week” or “stretch the
week.” The Swahili name could not
be more spot on. Although very few
people probably know the nutritional
make-up of this superfood, it’s true
that its nutritional content of certain
vitamins exceeds daily recommended values by far.
A cup will get you more than the
44.
daily recommended dose of vitamin
A, C and K. It also provides a great
source of easily absorbable calcium,
and has minerals like copper, potassium, iron, manganese and phosphorus. The antioxidants and phytonutrients in sukuma wiki prevent disease
and ageing. It is very low in calories
but has 3 grams of protein and 2.6
grams of fiber per one cup serving.
Kale contains an antioxidant
known as alpha-lipoic acid, which
has been shown to lower glucose
levels, increase insulin sensitivity
and prevent oxidative stress-induced
changes. Now that we have enough
incentive to keep eating it, here are
ways to incorporate it into your diet:
Sauté: The Kenyan way of sautéing with tomatoes and onions is
delicious, but there are countless
other ways to cook with sukuma wiki.
You can sauté with olive oil and a bit
of parmesan cheese and pine nuts
for a more Italian variation, or stir
fry it with other meats and veggies.
Because of its sturdy constitution, it
holds up well to sautéing.
Green juice: If you are short on
time, blend it into a drink! I always
advise to drink your greens if you
don’t love salads. Combine with
green apple, ginger, cucumber, mint,
ice and water and get all the veggies
you need for the entire day in a
glass.
Kale chips: Season with olive oil
and your favourite flavours and bake
on low heat for 30 minutes.
Raw kale salads: This is a great
picnic salad because it doesn’t get
soggy. Kale holds up well with dressing. It is great balanced with dried
fruits and nuts like cranberries and
slivered almonds. Another option is
sweet corn, black beans and cherry
tomatoes for a more latin alternative.
Soups and curries: Sukuma wiki is
wonderful added to soups and curries. Be sure to add it in at the very
end to maintain the nutritional integrity. Cooking for too long will destroy
vitamins and some minerals.