Healthy living
Healthy eating
Penne with Kale, Roast Onions and Gorgonzola
Serves 4
Ingredients
- 200g kale
- 3 large onions, peeled
- 3 tbsp olive oil
- 2 tbsp balsamic vinegar
- Salt and pepper
- 300g pasta
- 80g gorgonzola, crumbled
- Extra virgin olive oil to serve (optional)
Method
- Place the kale in a large saucepan and cover with water. Bring to the boil and cook for 5 minutes, then drain really well and set aside.
- Halve the onions lengthways then cut each half into crescent moon shaped slices, about 1cm thick at the thickest part. Toss these in a roasting tin with 2 tbsp of the olive oil, the balsamic vinegar, and season to taste. Roast in a preheated oven at 200 degrees celsius, gas mark 6 for 30-35 minutes, stirring occasionally. The onions should be tender and slightly charred.
- While the onions are roasting cook the pasta in plenty of boiling salted water for about 15 minutes (it should be al dente). Drain and return the pasta to the saucepan.
- Add the drained kale along with 1 tbsp of olive oil and adjust the seasoning if required. Cook over a medium heat until the kale has warmed through.
- Gently stir in the onions and cheese then drizzle with extra virgin olive oil if required and serve immediately.
Nutrition information
Kale is an excellent source of vitamin C as well as calcium, iron, folate, and vitamin A. It’s also a good source of fibre. It contains the carotenoids beta-carotene and lutein. Lutein is a natural antioxidant vital for eye health and boosts your beauty routine by keeping skin hydrated and improving its elasticity. Beta-carotene is converted to vitamin A in the body where it supports vision and maintains healthy cells. Research has shown that carotenoids could help prevent cataracts.
Kale is also rich in phytonutrients, called glucosinolates, which can help the liver detoxify the body, helping to remove potentially dangerous compounds linked to cancer development.
Kale contains a wide range of antioxidants, including vitamin C, so it is good for boosting immune function and increasing protection against chronic disease, e.g. cancer and heart disease. Kale is also high in quercetin, one of the most potent flavonoids and a powerful antioxidant. Quercetin is credited with having excellent anti-inflammatory and wound-healing properties.
Facts about kale
Kale, like broccoli and cauliflower, is a descendent of the wild cabbage which originated in Asia and landed in Europe around 600BC with the Celts. It was popular in Roman times and in the Middle Ages.
In the UK, most of the kale you buy in supermarkets between June and March will have been grown by farmers in Lincolnshire. Some farm plant around 60 hectares of kale every year producing around 400 tonnes. You can read more about Alan and how he grows kale if you log on to www.discoverkale.co.uk
Kale juice has been used to treat stomach and duodenal ulcers.
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Our thanks to 'I'm in season' for permission to use this recipe
Information on this site is for interest only and is not a substitute for professional medical advice. You should consult your own doctor about any specific health concerns.