{"id":2828,"date":"2016-03-14T00:00:00","date_gmt":"2016-03-14T00:00:00","guid":{"rendered":"https:\/\/borges.es\/blog\/preparar-kale\/"},"modified":"2018-06-05T14:17:17","modified_gmt":"2018-06-05T14:17:17","slug":"preparar-kale","status":"publish","type":"post","link":"https:\/\/borges.es\/ca\/blog\/preparar-kale\/","title":{"rendered":"El kale, com podem preparar aquest s\u00faperaliment de moda"},"content":{"rendered":"

No \u00e9s cap novetat, per\u00f2 en els \u00faltims temps s’ha fet molt popular als Estats Units i ja\u00a0\u00e9s tend\u00e8ncia al mig m\u00f3n. El kale no \u00e9s res m\u00e9s que una varietat de col de fulles verdes\u00a0i carnoses, coneguda com col arrissada o col xinesa. Pertany a la mateixa fam\u00edlia que\u00a0el br\u00f2quil, els cr\u00e9ixens i la ruca i destaca pel seu alt contingut en nutrients, la qual cosa\u00a0li ha valgut l’apel\u00b7latiu de s\u00faperaliment.<\/p>\n

\u00c9s m\u00e9s ric en calci per caloria que la llet, amb l’afegit que s’absorbeix millor, i t\u00e9 m\u00e9s\u00a0ferro per caloria que la carn de bov\u00ed. \u00c9s una font excel\u00b7lent d’\u00e0cids grassos omega 3, 6\u00a0i 9, de vitamines i antioxidants, \u00e9s a m\u00e9s un bon aliat natural antiinflamatori i protector\u00a0del sistema immunol\u00f2gic.<\/p>\n

Amb aquesta presentaci\u00f3, \u00e9s l\u00f2gic pensar que s’hagi posat de moda i que visqui cada\u00a0dia en m\u00e9s rebosts. Ara b\u00e9, com el cuinem? Et deixem algunes idees perqu\u00e8 en\u00a0treguis partit:<\/p>\n

Liquat de fulles verdes. <\/span><\/h5>\n

Una tassa de kale, una tassa d’espinacs, 2 apis, 3 kiwis i 2\u00a0taronges. Tot a la liquadora i tindr\u00e0s un elixir depuratiu fant\u00e0stic ple de nutrients.<\/p>\n

Xips de kale al forn. <\/span><\/h5>\n

Enretira\u2019n les tiges centrals i talla\u2019n les fulles en tires d’uns 5\u00a0cent\u00edmetres. Col\u00b7loca-les en una safata de forn (preescalfat a 220 \u00b0C) i ruixa-ho amb 1\u00a0culleradeta d’oli de coco i 2 d’oli d’oliva verge extra (per cada 500 g de kale). Salpebra-ho i afegeix-hi llavors de s\u00e8sam. Rosteix-ho al forn 10 minuts per cada cara. Tindr\u00e0s\u00a0uns pica-pica ben cruixents i saludables.<\/p>\n

Les fulles m\u00e9s petites i p\u00e0l\u00b7lides seran perfectes per utilitzar-les en amanides, mentre\u00a0que les grans i fosques aniran molt b\u00e9 als guisats.<\/p>\n

En rebosteria. <\/span><\/h5>\n

Per qu\u00e8 no? Afegeix uns 200 g de fulles de kale bullides i triturades a\u00a0la barreja d’un pa de pessic, al costat de la polpa de dues pomes. Ja veur\u00e0s que bo.<\/p>\n

Pastes, cassoletes, pizza… <\/span><\/h5>\n

No tinguem por del kale. Fes-lo servir com usaries uns\u00a0espinacs, per exemple. Com a farcit de quiches, pastissos salats o cassoletes, fresc\u00a0sobre una pizza, ofegat per acompanyar una pasta, quinoa o arr\u00f2s.<\/p>\n","protected":false},"excerpt":{"rendered":"

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