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Discovering Kale

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By : Janna Boulat   99 or more times read
Submitted 2016-09-02 11:13:27

Unlike quinoa or mung beans, I started to use kale when it was already very well known amongst healthy eaters around me. Even my son started to juice kale, and my daughter started to bake kale chips. My first experiment with kale was successful. I improvised and tried to create something new, because I didn't like the taste of raw or boiled kale. I ended up with kale frittata, though at that time I did not know I was cooking a kale frittata. It was tasty, but I did not write the recipe and it took weeks to reproduce it. It is now published in my blog ( along with other healthy recipes (

If you search the Internet, you can find many interesting articles on kale. Recently, there have been claims that eating kale may suppress thyroid function, or in medical terms cause hypothyroidism. writes in his article "Do Cruciferious vegetables Harm the Thyroid?" that some studies indicate that Glucosinolates (GSLs) breakdown products may "interfere with thyroid hormone synthesis or compete with iodine for uptake by the thyroid." However, it is important to note that "the scientific consensus is that cruciferous vegetables could only be detrimental to thyroid function in cases of iodine deficiency or insufficient iodine intake." It seems that to the majority of the population who do not suffer from iodine deficiency, kale is probably harmless.

I love kale because it is a very challenging ingredient to cook. As kale is best complimented by products rich in iodine, I searched the web to compile a list of such products. Here is a short list: seafood, sea vegetables, asparagus, carrots, tomatoes, mushrooms, and egg yolks. The idea behind this kale frittata recipe was to create a dish with lots of kale and lots of iodine containing products.

Over the last weekend I posted a kale pudding recipe where I recommended to use cod, mackerel or sardines. This is because they contain a higher level of iodine compared with other fish.

Here is a recipe for kale frittata.


2x100g kale leaves
1/4 cup besan flour
2x1/4 cup brown rice flour
2x1/4 cup milk
2 capsicums
2 zucchini (small-medium)
1 spanish onion
100g mushrooms
4 stalks asparagus
3+2 eggs
1 tablespoon seaweed powder
100g cooked shrimps
1/4 teaspoon cayenne pepper
Seasoning as required
Optional: soft goat cheese to serve with frittata


1. Preheat the oven to 180C.
2. Once the oven has heated up, bake whole capsicums for 15 minutes.
3. In the meantime, process one batch of Kale leaves with 3 eggs until no whole leave pieces left.
4. Rip the leaves from the other batch of Kale into small pieces (approximately 2cm), dice onion, cut mushrooms into segments, coarsely cut zucchini and break asparagus stalks into 2cm pieces.
5. Once the capsicums are baked, let them cool so they can be handled, then discard the skin and seeds, and cut the flesh into 2cm pieces.
6. Spray a quiche baking dish with oil and dust with besan flour, so the surface is covered consistently.
7. Save 2 eggs, 1/4 cup of milk and 1/4 cup of rice flour for later. Thoroughly mix all of the other ingredients, this is easier to do in a large bowl. Then transfer the mix into the prepared baking dish. Take a flat plate and press the plate onto the contents of the baking dish for a few seconds or until the surface is even and the content is set.
8. Beat 2 eggs, 1/4 cup of milk and 1/4 cup of rice flour with seasoning and evenly pour the mixture over the surface of the frittata.
9. Bake the frittata at 180C for 35 minutes
10. Let it cool and cut into 16 pieces, 2 pieces per serve.

Enjoy your meal!

See more tasty healthy recipes (, gluten free recipes ( and vegan recipes ( at (

Author Resource:- Janna Boulat is a blog writer, IT professional and a mother of three. Now, when the children have grown up, Janna's explores new products and shares her recipes with her followers.

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