Kale

Kale is the common name used for a variety of a green leafed Brassica (cabbage family). It is an extremely hardy vegetable. Most kales have thick stems and robust leaves that do not form ahead. Many have curly leaves, which are the variety most commonly eaten. The attractive curly leaves are cooked in the same way as cabbage. Kale is an excellent 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 good source of dietary fibre, Vitamin E, Vitamin B6 and calcium.
Nutritional Value

A good source of…

Nutrient	Raw	Cooked
Fibre
Vitamin A
Vitamin E
Vitamin C
Vitamin B6
Folic acid
Calcium

For more information on nutrition and the details given above, check out our nutrition page.

Preparing and 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.

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.
Recipes
For some Kale recipes, visit the Bord Bia website here

Colcannon

A great accompaniment to any meal.

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