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Kale |
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 Kale is a leafy cabbage-type vegetable.
It's in season over the winter, which makes it a useful ingredient in the vegetable box.
It's strong flavour requires careful cooking, so it's worth reading how to use it and checking out the recipes, to make sure you enjoy it.
#1 Kale Tip: Use as soon as possible after picking, to minimise bitterness.
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About Kale |
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Russian Kale
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Kale is related to cabbage, but it forms a loose-leaf plant, rather than a tight-headed vegetable.
It originates in Asia and is believed to have been brought to Europe around 600 BC.
It tends to be bitter and its bitterness increases quickly after picking, so it's best eaten as fresh as possible.
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Keeping it cool (in the fridge) can help keep the bitterness down.
You can use it as a substitute for spinach in many recipes, or you can substitute it for cabbage in recipes that call for a strong flavour. Young, tender leaves can be used raw in salads.
Kale is a great source of Vitamins C, A and B6. It's also packed with antioxidants, which are vital for a healthy immune system.
The flat version of kale is often known as "Russian Kale". The curlier type is, not surprisingly, known as "curly kale" or sometimes "green kale".
Did you know...?
If you get kale after a frost, it will taste sweeter than the week before. |
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How To Choose |
Choose kale leaves when they're still small and young. Avoid leaves that are mottled yellow, as this means they're going to be old and bitter.
Older leaves tend to taste more bitter and have thicker, stringy stalks, which take much longer to cook than the leaves.
Use it as soon as you can after buying. |
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How To Store |
Store in the fridge for up to 3 days.
Bear in mind that it gets more bitter, the longer it hangs around after harvesting. So use it fresh and young. |
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How To Use |
Trim the stringy stalk. Wash the leaves well. Then use them as spinach or cabbage.
You can slice the leaves and wilt them in a little butter and garlic for a quick, tasty side dish. |
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Suggested Recipes | |
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| Black Nero Cabbage Soup |
I must confess I never thought I would fall for "cabbage soup"! So I was really surprised by how delicious this recipe is. Even my toddler came back for third helpings, which is unheard of... Note: you can use kale or Savoy cabbage, too.
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| Broccoli & Kale Stir Fry |
This is a great recipe for a quick lunchtime stir fry. It uses broccoli and kale (or dark-leafed cabbage or spinach) because these are so rich in nutrients. It can easily be adapted to have a Japanese style, if you prefer.
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| Kale And Roquefort Parcels |
If you’ve got an excess of kale and a household that’s close to being fed up of eating it, here’s a recipe that should inspire them again. Or see the variations for ideas with chard or spinach.
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| Kale Pesto Pasta |
This is a brilliant way of sneaking kale past fussy eaters. The garlic helps reduce the bitterness of the kale and the pine nuts add a sweet, nutty flavour. It also works well with spinach, chard or black nero cabbage.
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| Red Onion Risotto |
You can use red onions in place of white onions in most recipes. But here's one that we've developed specially for in-season red onions. It's great with added spinach, black nero cabbage or even kale.
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| Spinach Gnocchi Bake |
Spinach and Gruyere cheese make a delicious combination in this gnocchi bake. If you don't have spinach, it also works well with kale or chard.
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| Spinach, Blue Cheese & Pine Nut Lasagne |
This is an amazingly delicious recipe for spinach lasagne. We kept going back for more. It takes a little effort, so you might want to make double and freeze half for another day - if it lasts that long!
Also works well with Swiss chard or kale.
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| Watercress, Spinach & Goats' Cheese Salad |
I invented this recipe one lunchtime when we were all craving salad – in the depths of winter. The warm goats’ cheese and delicious dressing makes this salad a filling winter or springtime treat. You can also use kale, chard or beetroot leaves.
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| Winter Stir Fry |
Stir fries are a real fast food, yet they’re healthy. The trick is to prepare all the ingredients before you start cooking. The sauce with this stir fry is delicious, but feel free to miss out the egg if it doesn’t suit your diet.
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Got one? Send us your kale recipe!
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