Packed full of vitamins as well as iron and calcium, kale is well worth including in your diet. Discover what to do with kale and how to prepare and cook it in this handy guide to the leafy green vegetable.
Kale is a valuable addition to your diet as it's literally packed full of goodness.
However, many people - both kids and adults - claim not to like it.
They claim it's
- too chewy
- too green
- a bit boring
If this is your opinion too then I hope this post can convince you to give kale a second chance.
What is kale?
Kale is a leafy green vegetable that is a member of the cabbage family.
There are many different varieties including:
- curly, which can have green or purple leaves
- cavolo nero or black cabbage, which is my favourite.
This leafy green veg is widely believed to be extremely good for you. You'll find it on many health food cafe menus in salads and smoothies.
It also makes great pesto.
How to use kale
1. Prepare the leaves
Kale needs a little bit of care when preparing it because it can be a bit tough. No-one wants to be chewing a single mouthful for minutes at a time.
First cut out the thick stem from the centre of the leaves with a sharp knife. Once you've done this wash and shred the leaves.
With the thick stem cut out it'll look a little bit like this:
2. Soften the leaves
Now you need to make sure the leaves have had a chance to soften.
This could be by:
- boiling (although you'll lose a lot of its goodness by doing so)
- stir frying
- turning them into crisps
- marinating for use in a salad.
Citrus is a good ingredient to use in a marinade as the juices will help the tough fibres in the leaves to break down. Ideally you should massage the citrusy dressing into the leaves with your hands for 2-3 minutes.
This means you can eat raw kale without it being too chewy.
Why kale is good for you
Kale is a good source of many vitamins, including A, C, B6 and E. In fact it has more vitamin C, gram for gram than an orange!
Sharing fun facts about veggies can help encourage reluctant kids to give them a try.
Here are some facts about kale that you might not know:
- There are over 50 varieties.
- Cavolo nero is often called dinosaur kale.
- Farmers have been growing it for over 6000 years! (source National Kale Day)
- In 2011 three senators in the US state of Vermont introduced a bill to make it Vermont's official state vegetable. (source National Geographic)
- This leafy green vegetable is a staple part of the diet in countries as varied as Ireland and Kenya.
More kale recipes
- Dehydrated cheese and onion kale chips by Planet Veggie
- Courgette, kale and pea souper by The Intolerant Gourmand
- Beetroot, kale and orange salad by Easy Peasy Foodie
- Massaged kale by Feeding Bytes
- Kale soup by Fab Food 4 All
- Kale and apple cake by Veggie Desserts
- Leek pancakes with spinach, kale and ricotta by Searching for Spice
- Raw green smoothie by Gluten Free Alchemist
- Warm kale, pomegranate and avocado salad by Free From Farmhouse
- Kale and red onion dhal with buckwheat by Easy Peasy Foodie
- Bubble and squeak cakes
- Spicy sautéed kale and mushrooms
Did you find this post useful?
KEEP IN TOUCH
Subscribe to get recipes and news straight to your inbox.