Kale (250g)

Kale, often known as curly kale, is full of nutrients. It is from the brassica family and is an attractive vegetable, with a deep green colour and curly leaves. Young curly kale leaves can be used as a garnish. Some varieties of green kale are also known as collards or winter greens. Kale can be cooked in similar ways to cabbage. It is necessary to remove the thick stalks before cooking.

Store

Refrigerate in paper bags.

How to prepare

Remove loose and discoloured leaves. Remove leaves from stalk, wash well, shred or coarsely chop if required. Stuffing or braising; soften whole leaves – blanch, refresh, remove thick central ribs.

Ways to eat

Kale and cavolo nero are versatile vegetables and can be used in a variety of dishes. Use in smoothies or add shredded leaves to mashed potatoes, stir fries, soups, pasta or pies. Bake or dehydrate kale for a crisp snack. Add young tender kale leaves to salad greens.

Cooking methods

Bake, boil, braise, sautéed, steam, stew, stir fry, stuff.

Nutrition

Kale is one of the most nutritionally dense vegetables. It is a good source of folate, vitamin A (from beta-carotene) and vitamin C, a source of dietary fibre, niacin, vitamin B6, calcium and manganese, and contains a dietary significant amount of potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.