Kicking Kale and Courgette Ribbons

Kale, Cucumber and Chilli

Ingredients (serves 2 as a side vegetable)

  • 200g curly kale, washed, tough stalks removed, and leaves finely chopped. It works well if the kale is still a bit wet from washing
  • 1 small – medium sized courgette, cut into ribbons using a vegetable peeler or julienne
  • 1 clove of garlic, minced or finely chopped
  • 1cm sized piece of ginger finely chopped or grated (optional)
  • 1 tsp red chilli, finely chopped (optional / use more or less depending on how spicy you like it)
  • I tbsp olive oil
  • 1/2 lemon, zest grated and juiced

Method

  1. Heat the oil in a saucepan, add the garlic (and ginger & chilli, if using) and stir around until the garlic is softened but still white.
  2. Add the courgette ribbons and stir round until they start to soften slightly, 1-2 minutes
  3. Add the shredded kale and stir around.
  4. Put a lid on the saucepan so the kale can steam for 3-5 minutes, depending how soft you like the kale.
  5. Pour lemon juice over the kale & courgettes, add the zest and stir.

 

This also works well with spinach, spring greens and cabbage – the spinach won’t need as long to wilt though.

Benefits

Kale is a great source of vitamins C, A and E for immune health – it provides you with all your daily requirement for vitamin A. It also contains B vitamins and minerals such as calcium, magnesium and manganese. Kale is rich in fibre and also has some omega 3. Kale is a cruciferous vegetable (in the same family as broccoli, cauliflower, cabbage, and spring greens), contains high levels of 2 key types of anti-oxidants: flavonoids and carotenoids. Kale is very rich in glucosinolates, which have been shown to have a positive effect on detoxification and have cancer-preventing benefits. The courgette adds additional vitamin C, B vitamins and potassium and magnesium. Combined with the garlic and ginger in this recipe you have a liver-friendly and immune-boosting combo!

What else can I use Kale and Courgette for?

Kale also works well in stir-fries with garlic, ginger and soy sauce (or tamari) and can be added to soups, casseroles and hotpots – just remove the tough stalks, finely chop and add near the end of cooking. You can also use up leftover kale in an omelette – perfect for a sustaining breakfast.

Courgette is great roasted in some olive oil with onions, garlic and peppers – throw in some herbs like oregano or rosemary for an added twist. Ribbons (or spiralised noodles) of courgette make a great replacement for traditional noodles or pasta eg with bolognaise or pesto. 

Kale, lemon slices, chill, garlic, ginger