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As the foodie mood turns to health, we’re all feeling the love for our super greens! Dense with nutritional benefits and extra-tasty to boot, these little leafy wonders are the powerhouses of the fruit and veg world.
At the risk of turning hipster on you, kale is right up there as one of the best of this beautiful bunch and has been hailed as one of the ‘world’s healthiest foods’. Gill’s tasty Super Green Lasagne has a generous portion of both kale and Swiss chard - which adds an extra layer of health and a pop of bright colour with its ruby red stalk.
High in fibre, potassium, antioxidents, calcium, iron, and vitamins C and K leafy green veg can help boost wellbeing and plays a key role in the prevention of heart disease, strokes and asthma. As well as this, kale and chard can help improve blood glucose control in diabetes and promote better bone health. And for the beauty queens out there, think healthy skin and hair from the high levels of beta-carotene.
Anyone who is taking blood thinning medication or who has a kidney problem should check with a doctor before adding more kale to the diet.
1. Preheat oven to 180C. Lightly oil a 24cm x 38cm (135 fl oz) baking dish.
2. Place the leek and oil in a small bowl and toss to coat in oil.
3. To make the broccoli pesto, place the broccoli, basil, pine nuts and garlic in a food processor and process until fine. Add the lemon juice and oil and process into a pesto.
4. Place the ricotta and milk in a bowl and whisk until smooth. Add 60g of the parmesan, the lemon rind, salt and pepper and mix to combine.
5. Line the base of the dish with half of the kale and half of the swiss chard. Top with a layer of lasagne sheets, trimming to fit.
6. Sread the lasagne sheets with the brocolli pesto and then cover with more lasagne sheets then spread with half the ricotta mixture. Cover with lasagne sheets.
7. Repeat the layering, using the remaining greens, lasagne sheets and pesto finishing with ricotta mixture.
8. Sprinkle with mozzarella, the remaining 60g of parmesan and the leek.
9. Bake for 40-50 minutes or until golden brown.
Both Kale and swiss chard are packed with fibre, an indispensable nutrient that feeds beneficial gut bacteria, helps maintain healthy cholesterol levels and slows digestion, thus stabilising blood sugar. Just 175 grams provides about 15% of the RDI.
Additionally, many studies indicate that those who follow high-fibre diets have significantly lower body weight than those on low-fibre diets and report lower rates of colon cancer, stomach cancer and heart disease.
We've scoured the archives and come up with our top 5 g
May 20th Wednesday
Enjoy an Afternoon Tea during lockdown; these tasty treats a
May 19th Tuesday
This list brings together the food outlets currently open In
April 22nd Wednesday
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