There aren’t many foods beginning with ‘I’ and ‘J’ (iceburg lettuce and juniper berries are about all I could come up with), so we’re going to skip to ‘K’ today. You’ve probably eaten kidney beans and kiwi fruit, but my guess is you might not have tried kale or kohlrabi. Let’s take a look at each of these in turn and find out why they’re good for us and how they can be used.
Kiwi fruits have long been associated with New Zealand, but actually originate from China. They’re a great source of a number of nutrients including vitamin C (a powerful antioxidant – essential for a healthy immune system), magnesium (a stress-busting mineral involved in the production of hormones) and potassium (a vital component in the functioning of nerves and muscles). Kiwis are a great snack on their own or an excellent addition to any fruit salad.
Kidney beans are an excellent provider of protein and fibre as well as a number of important minerals, including magnesium, potassium, calcium and phosphorus. They are effective at cleansing the digestive system and increasing the number of beneficial bacteria. Most of us will have had kidney beans in dishes such as chilli con carne, but I wonder if you’ve tried sprouting them (to find out more on sprouting, see my article called Let’s Get Sprouting on the Nutrichef website).
Kale and Kohlrabi are both members of the cabbage family. They’re good sources of a variety of nutrients including iron and folic acid, both of which are needed in the formation of blood. Both kale and kohlarabi can be added to stir-fries or casseroles.
If you’d like to try an energy-packed, nutrient-rich recipe that incorporates some of these ingredients, why not try my recipe for Kidney Bean Stew?
Kidney Bean Stew
Ingredients
1 tin of kidney beans
1 onion
1 tbsp of olive oil
100g finely chopped kale
100g chopped kohlrabi
1 yeast-free stock cube
1 tbsp tamari
1 tin chopped tomatoes
A handful of freshly chopped parsley and coriander to garnish
Directions
Fry the onion in the oil. Add the chopped kale and tomatoes. Stir the mixture and then add the kohlrabi, the stock cube, tamari and kidney beans. Simmer for 20 to 30 minutes and then serve over a bed of rice. Garnish with the chopped parsley and coriander.
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