Here is the 27th edition of our column #ZeroSprechiincucina, created to give new life to waste by turning it into the protagonists of your next recipes. Often what we discard ends up being thrown away, when in fact it can be recovered and help reduce food waste. The "less noble" parts of vegetables, in fact, are rich in nutrients and can become valuable allies for our health.
Ready to discover today's star ingredient? 🥁
Black cabbage stalks
Kale, with its stems, is a extraordinarily nutritious food and beneficial to health. Rich in antioxidants such as flavonoids, carotenoids and vitamin C, it is a valuable ally against free radicals and inflammation. The fiber it contains promotes good digestion, regulates intestinal transit and contributes to a healthy microbiota.
From a vitamin perspective, kale is a important source of vitamin A, essential for eye and skin health, vitamin C, which strengthens the immune system and stimulates collagen production, and vitamin K, essential for blood coagulation and bone health.
There is no shortage of essential minerals such as iron, which helps prevent anemia, soccer, essential for bones and teeth, and magnesium and potassium, which regulate blood pressure and muscle function. Thanks to its sulfur compounds, kale promotes detoxification of the liver, making it a purifying food. It is also low in calories but very satiating, making it ideal for those on a low-calorie diet.
I stalks, often overlooked, are equally rich in nutrient. They have a high fiber content, making them excellent for intestinal well-being, and they contain the same vitamins and minerals as the leaves, albeit in slightly smaller amounts. Their crunchy texture makes them versatile in cooking: they can be used to prepare pestos, soups, velvety soups, or simply sautéed.
Pesto of black cabbage stalks
Follow this quick and easy recipe to make a tasty and tantalizing kale stem pesto, perfect for flavoring a pasta or making yummy croutons.
Ingredients:
- 100 g. of kale stalks
- 1 tablespoon pecorino cheese (alternative: Parmigiano Reggiano DOP cheese)
- 1 tablespoon pine nuts (alternative: almonds or walnuts)
- 1 tablespoon of extra virgin olive oil
- 1 clove of garlic
- salt to taste
- optional: chili pepper
Preparation:
- Clean 300 g. of kale leaves, separate the leaves from the kale stems. Cut the stems into pieces and boil them for about 10 minutes.
- Drain them and once cooled put them in a blender with the pine nuts, cheese, garlic, oil and salt. Blend until smooth, if necessary add a little cooking water from the stems.
The kale stem pesto is ready; you can use it to dress pasta or to make crostoni di pane with stracciatella and cherry tomatoes.
