Health Benefits
- Naturally low in calories
- Naturally high in fibre
- A high protein food as 41% of its calories come from protein
- A source of calcium (130mg)
- A source of vitamin A
- A source of vitamin B6
- High in folate
- Your Reference Intake for vitamin C
Nutritional Information
| Per 100g (raw) | |||
| Calories | 33kcal | ||
| Protein | 3.4g | ||
| Carbohydrate | 1.4g | ||
| Fat | 1.6g | ||
| Fibre | 3.1g (NSP) |
Preparing
Kale is an source of Vitamins A and C and folic acid, although the latter two are sensitive to heat, water leaching and alkaline pH, so care in cooking is essential. Kale is also a source of dietary fibre, Vitamin E, Vitamin B6 and calcium.
To prepare kale, break the leaves from the stalkand then cut out any thick stalk from the leaf.This can then be rolled and sliced or cooked whole. The leaves should be boiled in salted water for only 3–5 minutes or until tender.Owing to its robust nature kale is frequently teamed with fairly hot spices and is consequently popular in Indian dishes.
Using
Kale is probably the strongest tasting of the Brassicas and is best cooked simply paired with a bland vegetable such as potato.Colcannon (mashed potato and shredded curly kale) is traditionally eaten at Halloween and is probably the best known way to eat kale. Colcannon can be made into cakes, dipped in egg and breadcrumbs and shallow-fried as an alternative.
Looking for some recipe inspiration? Why not try this delicious Beef and Stout Casserole with Colcannon
