Kale Broccoli Colcannon

healthy diet for kids
Kale (also called Borecole)

Kale is similar to the cabbage in color (green or purple) except the central leaves do not form a head. It is close relative of the wild cabbage and belongs to the same family as Broccoli, Cauliflower, Collard greens and Brussels sprouts.

Kale is a very nutritious vegetable containing powerful antioxidant properties and is believed to be good at controlling inflammation. This vegetable is also high in beta Vitamin C, Vitamin K, Carotene, Lutein, Zeaxanthin and is also rich in Calcium.

According to information available online, when finely chopped, Kale oxidizes with air to develop a chemical called Sulforaphane which has potent anti-cancer properties. Boiling reduces the potency of the anti-cancer compounds but if you steam or microwave or even stir fry, Sulforaphane seems to remain largely intact. Because Kale contains indole-3-carbinol, eating this vegetable also boosts DNA repair in cells. Kale is also a good source of carotenoids.

I came to know of this vegetable when I was invited for dinner at a friends place. She had made this lovely Potato, Kale and Rapini Colcannon. It is basically her recipe that I am reproducing here. Since then I must have made this at least a dozen times.

Tip1:

Mixing a smaller portion of high-carbohydrate potato with a larger portion of low-carbohydrate Kale is an excellent way to appease a hankering for mashed potatoes without overloading on carbs. Read how to healthy Rapini to Potato to Kale ratio should be 1:2:4.

Tip2:

Kale freezes well and actually tastes sweeter and more flavorful after being exposed to a frost. Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly-flavored ingredients as dry-roasted peanuts, tamari-roasted almonds, red pepper flakes, or an Asian-style dressing.

The calorie/carb differences are amazing. As made, with Kale and potato, a serving is 73 calories, 9 grams NetCarbs and 1 Weight Watchers point. If it’d been made with ALL potato, a serving would have been 114 calories, 20 grams NetCarbs and 2 Weight Watchers points.

Kale and Broccoli Rabe Colcannon
Preparation time: 40 minutes
Serves 6

Ingredients:

  • Salted water to cover
  • 1/2 pound potato, skin on, diced
  • 1 pound Kale, roughly chopped
  • 1/4 pound Broccoli rabe, heavy stems removed, chopped
  • 1 tablespoon sour cream (any liquid would do, including no-fat broth)
  • 1/4 cup half ‘n’ half
  • Salt & pepper to taste

Preparation:

  1. Bring the water to boil on MEDIUM HIGH in a pot that can be used for mashing later.
  2. Add the potato and Kale as they’re prepped, even before the water boils.
  3. Once it boils, you need to reduce the heat to MEDIUM.
  4. Cover and let simmer for 15 minutes or until both the potatoes and Kale is soft.
  5. Add the Broccoli rabe and cook for about 3 minutes, until soft but still bright green.
  6. Drain and return to the hot pan.
  7. Mash with a hand mixer.
  8. Add the sour cream and half ‘n’ half.
  9. Season to taste, serve and enjoy!

Nutritional Information:

Amount Per Serving – 1/2 cup Calories: 73
Total Fat 2g
Saturated Fat 1g
Cholesterol 5mg
Sodium 31mg
Total Carbohydrates 12g
Dietary Fiber 3g
Protein 3g
Calcium 54mg
Iron 1mg

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