What is the best way to cook kale for nutrition?

What is the best way to cook kale for nutrition?

Kale, a superfood packed with vitamins, minerals, and antioxidants, can be prepared in various ways. However, to maximize its nutritional benefits, it’s best to cook kale using a steaming or massaging method. Steaming kale preserves its nutrients as it involves minimal water loss and doesn’t require added oil or salt. Simply steam kale for 2-3 minutes until it turns bright green and is tender to the bite. Massaging kale, a technique where you rub olive oil and salt into the leaves, helps break down the tough cell walls, making the nutrients more bioavailable. Massage kale for 5-10 minutes until it becomes wilted and soft. Both methods can be used in various dishes, such as salads, soups, or stir-fries, to add a nutritious and delicious twist. Avoid overcooking kale, as this can lead to the loss of vitamins C and K. So, whether you choose to steam or massage your kale, remember to enjoy it fresh and crisp for optimal nutrition.