Kale

Kale, often known as curly kale, is full of nutrients. It is from the brassica family and is a deep green colour with curly leaves. Some varieties of green kale are also known as collards or winter greens. Cavolo nero is a type of kale, sometimes referred to as black cabbage or Tuscan kale. It is blueish green in colour that, once cooked, turns to an intense silver beet green.

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

Store

Refrigerate in plastic bags to keep fresh.

Cook

Kale and cavolo nero are versatile vegetables and can be used in a variety of dishes. It is necessary to remove the thick stalks before cooking.

Eat

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.

Our Favourite Recipes

Kale & Pea Fritters

Makes 16

Incredibly simple to whip up, these are a great lunch option for any day of the week.

Pumpkin & Kale Pasta

Serves 4

A great comfort meal on cold winter days. Switch out pumpkin for kumara or kale for spinach depending on your personal tastes.

Chicken with Quinoa, Kale and Almond Salad

Serves 4

A delicious winter salad packed with flavour and crunch!