Hail Kale

the super green (and sometimes purple) leafy vegetable!


Did you know?

Kale has four times the vitamin C as an equal weight of oranges or limes.

I had heard snippets about Kale in various food circles and it wasn’t until I saw some at my local fruit + veg shop that I learnt just how wonderful it is.

When I enquired about the vegetable looking so pretty in the wicker basket by the checkout, the very healthy looking young lady behind the counter lit up and started preaching to me about this super green leaf. ‘We have many customers coming in weekly to stock up on fresh Kale who are cancer sufferers, they juice it, eat it raw in salads and even pop it in stir-fry’s, it’ s so versatile, tastes great and the health benefits are amazing’. Well, I was instantly sold by her Kale sermon and promptly picked a bunch to pop through the checkout.

The A,B,Cs: Kale is a member of the ‘cruciferous vegetables’ aka the cabbage family and contains high levels of vitamin A – a great infection fighter! It’s high in folate, a very important B vitamin which can help prevent a myriad of ailments including stroke, obesity, Alzheimer’s, depression and the big C, Cancer. Vitamin K for Kale is packed into this leaf that dramatically reduces blood clotting. Kale is also a rich source of glucosinolates and research conducted by the Angiogenesis Foundation in Massachusetts suggests that Kale may be effective in blocking angiogenesis, making it much harder for cancer cells to grow and multiply in the body. So it’s no wonder the patrons of my local fruit + veg shop are lining up for their weekly dose of Kale.

Cooking methods can dramatically influence the amounts of glucosinolates available for the body to absorb. To retain these big C fighting vitamins here’s a few tips care of eattodefeatcancer.org: Boiling dramatically decreases amounts of these compounds, while stir-frying retains most of them. Chopping and shredding also diminishes glucosinolates, so vegetables should be prepared quickly once chopped or shredded and consumed promptly.

So, what we really all want to know is, how does it taste? I think it’s delightfully nutty and has a lovely crunch. To me it’s like a combination between the taste of broccoli, cabbage and spinach all rolled into one and I really enjoy munching on it in salads. It also keeps really well in the crisper, not that it ever lasts more than a couple of days in my house!

After a little recipe hunting on the web, I discovered you can even make your own ‘Kale Chips’ by baking or dehydrating them making a crispy, melt-in-your-mouth texture. Move over potato chips, I’ve just found a super healthy guilt-free chip to replace you!


http://www.eattodefeatcancer.org a wonderful resource for cancer fighting foods, recipes and the research to back them up. You have to register to access their information but it’s quick, painless and the information, tips and recipes are brilliant.





I am a professional food presenter and cook who loves inspiring a little gourmet at home. I hope my blog posts and recipes inspire you to get creating in your kitchen.