BAD, GOOD, BEST

How to get the most out of food choices. This week: Kale

BAD:

Crisps. THEY may seem more virtuous than other savoury snacks, but store-bought kale crisps can have as much fat and calories (50 per 10g) as Kettle Chips. And they may contain only powdered kale, not the vitaminrich and high-fibre whole veg. You could crisp lightly oiled kale leaves in the oven.

GOOD:

Boiled. KALE stands up to boiling well, but it has a detrimental effect on some nutrient levels, which leach out. Although 100g of raw kale has 34mg magnesium (which is good for bones and energy) — nearly 10 per cent of your recommended daily intake — that same amount of boiled kale has 8mg magnesium.

BEST:

Stir-fried. A QUICK stir-fry in oil boosts the nutrient content as it helps the body better absorb fatsoluble compounds such as beta carotene, which the body uses to make vitamin A. Wilting it with heat helps cut the content of goitrogens — compounds that in large amounts can interfere with the thyroid gland.