Collard greens are a species of vegetables called Brassica oleracea. Excessive inflammation of the body can lead to disease. In order to enjoy the health benefits of kales it is important we look at some kales recipes or different ways of eating kales. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. in Health The Good Life Cafe on May 13th, … Sukuma Wiki literally translates to “push/stretch the week” – collard greens are available year-round in East Africa, and are used to stretch meals out to last all week. The Insider. It requires about 5 minutes of prep time and about 15 minutes of cooking time for a combined total time of 20 minutes. It is often served and eaten with ugali (made from maize flour).. Sukuma Wiki contains high amounts of Vitamin A which strengthens the eye and boosts night vision. The reason is because it easy to prepare. Kale (/ k eɪ l /), or leaf cabbage, belongs to a group of cabbage (Brassica oleracea) cultivars grown for their edible leaves, although some are used as ornamentals.Kale plants have green or purple leaves, and the central leaves do not form a head (as with headed cabbage).Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea. 'Sukuma wiki' has iron, a mineral responsible for blood formation and oxygen holding hence boosts the immune system by fighting viruses and bacteria. Not only does the fiber help in digestion it also creates a more satiated feeling hence reduce the need for binge. To add taste one can add some olive oil, lemon juice, garlic, soy sauce, black pepper and salt. What is sukuma wiki? Amazing benefits of sukuma wiki. The antioxidants in kales fight the early aging and prevent skin damage by the UV light. Sukuma wiki has a high content of vitamin K. This vitamin improves the intake of calcium and minimizes the excretion of it from our bodies. Ideal for weight management and detox. RECENT RESEARCH SAYS. Kales, popularly known as Sukuma is one of the most popular vegetables eaten alongside meat, rice, and other meals. The most easily accessible vegetable in that group in Kenya has to be Sukuma Wiki, also known as Kale. We also use third-party cookies that help us analyze and understand how you use this website. “Sukuma wiki” a Kiswahili name for kales is one of the most nutritious vegetable. Required fields are marked *, CAPITAL LIFESTYLE is a global lifestyle platform for digital storytelling, premiering exclusive daily content. A single cup of kales contain ten percent omega 3 fatty acids which is very beneficial to the body. Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. Conditions the Sukuma Wiki can grow in The stem is very fibrous hence much of it should be removed before cooking. Actually, collard greens are among some very important vegetables with some amazing health benefits. 3. Benefits Sukuma Wiki is low in calorie, high in fiber and has zero fat.It is high in iron, vitamin K, has antioxidants, such as carotenoids and flavonoids help protect against various cancers.Sukuma wiki’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. This species contains other common vegetables like cabbage and broccoli. Some of the health benefits of Sukuma wiki, Kenyan Style Sauteed Greens, are high protein, calcium and iron, a variety of other essential vitamins and minerals, it's extremely nutrient rich, plus it's antioxidant health benefits. Kale is low in calorie, high in fiber and has zero fat Boosts immunity. In the culinary world, Sukuma Wiki is a common name for a Kenyan dish of braised collard greens, usually prepared with ground meat, tomatoes, and onions. Detox removes body impurities hence maintaining a healthy your liver. A Kenyan lifestyle platform for digital storytelling. Eating enough kales gives the body antioxidants like flavonoids and carotenoids. If you are under treatment for any health problem, you should check with your doctor before trying any home remedies. It helps more oxygen get to your blood and greatly helps those who are anemic. Another health benefit of kales is that it contains iron which is used in formation of blood. Kales contain vitamin A which helps in developing a healthy retina and it also lowers the chances of getting cataracts as one ages. 1. 500,000 from his sukuma wiki farming in Kenya venture in 5 acres in Siaya. Kenya Fruits Exporters is your number one guide on farming. Promote weight control and management. Get ready for a fast and delicious recipe full of nutrition and flavor. Weight management. ... (ALA), the omega-3 fatty acid that's essential for brain health, reduces Type 2 diabetes risk and boosts heart health as well. Did you know a cup of kale has zero fat and only about 36 calories? Omega-3 and Omega-6 fatty acids make you beautiful inside and out, making your skin, nails and hair glow with health. The body is able to fight common diseases associated with lower immunity level. Maureen Ojunga is the newest Health enthusiast in town. Sukuma Wiki in Swahili literally means push through the week, depicting just how common place it is on Kenyan dinner tables. Tag: sukuma wiki health benefits. The fibre in this lovely vegetable not only aides in digestion, it also keeps your liver healthy, lowers cholestoral and maintains ideal blood sugar levels in your body. I tell stories through photographs and films. 1. The health benefits of the dish are numerous, ranging from glowing and healthy skin, to managing one’s weight and warding off illnesses. Recipe Information - Description: - Sukuma wiki is a delicious African recipe usually served as a side dish. Entertainment. She has a natural skill for trendy conversations about fashion, travel and entertainment. HEALTH BENEFITS. Sports. These cookies will be stored in your browser only with your consent. You have probably eaten it all your life, but I bet you you’ll go for second helpings tonight when you realize just how good it actually is for you. It has been a staple food in Kenya for a long time.Ugali made from non-sifted wheat flour has more health benefits than the wheat flour you buy in the supermarket. But opting out of some of these cookies may affect your browsing experience. 1. To make a good kale salad only the soft kales should be used. You also have the option to opt-out of these cookies. It is one of the cheapest and available vegetable that can be added in everyone plate regardless of the economic ability. Vitamin K is very important in the body. 1. Did you know a cup of kale has zero fat and only about 36 calories? It is not intended as a substitute for any treatment that may have been prescribed by your doctor. Sukuma Wiki Health Benefits. For spinach, break off the whole leaf branch from the main stem to avoid rotting. They are also highly concentrated in minerals that are very effective at warding off disease. Promote weight control and management. Kales are also filled with so many nutrients such as Vitamin K, Vitamin A, Vitamin C, Manganese, Magnesium, Iron, Fiber, Folate, Magnesium, Vitamin E etc Well it’s becoming one of the most common snack. She is also a gadget freak and a lover of all things WINE! The overall cooking skill level is considered easy. Capital Lifestyle. health tips. Health Benefits of Eating African Indigenous Vegetables, Cabbage Farming – Planting, Growing, and Harvesting Cabbage, How to Grow Onions in Pots – Growing Onions in Containers, How to grow Amaranth (Mchicha/Terere/Ododo) in Kenya. This dish is exceptionally delicious especially when paired with Ugali. As a zero fat vegetable, it's a perfect source of energy and is rich in fibre thus helping digestion. Grace Njeri is a storyteller and lifestyle journalist who is all about infusing daily life issues into articles. Mostly found in Africa. We are a curated destination for the culturally curious, a point of reference for leaders in media and style, and a platform committed to all things ‘living.’, VinieO, Capital Lifestyle Editor & author of the personal style blog, VinieO.co.ke is an Exuberant Gentleman, whose life mantra is 'You only live once, but if you do it right, once is enough.'. 5 average sized kales contain around 36-40 calories and few grams of fiber. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. The fibre in this lovely vegetable not only aides in digestion, it also keeps your liver healthy, lowers cholestoral and maintains ideal blood sugar levels in your body. Consumption of kales can aid protection against some type cancers. It is also good roughage which aids digestion. Sukuma Wiki has many health benefits some of which include: Promotes liver function - Studies show that eating cruciferous vegetables such as collard greens (Sukuma Wiki) … Being rich in iron, sukuma wiki helps the body produce a healthy amount of blood. Sukuma Wiki or collard greens are a common vegetable in Kenya but are considered a poor man’s meal therefore overlooked. Steamed kales are boiled over high heat for at most 10 minutes depending on the tenderness. Kale’s impressive concentration of nutrients strengthens the immune system and fights viruses and bacteria. The fibre in this lovely vegetable not only aides in digestion, it also keeps your liver healthy, lowers cholestoral and maintains ideal blood sugar levels in your body. It is a Swahili phrase meaning, “to stretch the week” especially when paired Ugali (cornmeal fufu). She is also the author of a personal blog ‘The Blendie’ where she serves up personality, energy and insights on life and more style. Sukuma wiki farming in Kenya: At the end of this month, Vincent Okuku is expecting to harvest sackfuls of sukuma wiki after another bountiful harvest last month. The green is darker than the rest of the kales. 2 thoughts on “ Health Benefits of Kale (Sukuma wiki) and Spinach ” Zipporah Momanyi March 9, 2017 at 1:51 am. Whereas most or some of us opt for processed foods, we do not realize that many important minerals are found in kale and spinach which are generally lacking in this modern diet. This recipe will yield 6 servings if prepared as directed. 7 Amazing Benefits of Sukuma Wiki. People suffering from anemia can benefit a lot if they take approximately half to one cup(0.5 to 1 cup)of kales per day. Red Russian Kale has some red around the stalk. The ability of kales to lower cholesterol level depends on how they are cooked. Kales contain vitamin C, a nutrient used to manufacture collagen, an important part of the skin. Each cup has 121 mg of ALA, according to Dr. Drew Ramsey's book 50 Shades of Kale. The health benefits of Sukuma wiki (Kales) have been known for a long time. 3 fatty acids which is very beneficial to the body antioxidants like flavonoids and carotenoids an Interior design.... 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