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‘What to eat!’ series – #6 Kale


Have you tried kale before? I don’t know about you, but I personally love it!

Part of the brassicas (cabbage) family, kale is a nutrient-rich ingredient. It is a cruciferous vegetable and the most common one is curly kale which can be found in most supermarkets these days.

It is packed with good vitamins (A, K, C, B6) and minerals (magnesium, manganese, calcium, copper, potassium), contains very little fat and is very low in calorie. It also contains protein and fibre which help you feel full, thus being a good ingredient to aid in weight loss.

It is also packed with antioxidants (vitamin C, quercetin, kaempferol) which reduce the risks of many diseases as well as phytochemicals such as sulforaphane and indoles which have anti-cancer & anti-inflammatory properties.

It has also been found to lower levels of total cholesterol and thus may reduce the risks of heart disease.

Kale does not keep long so is best eaten within days of purchase. It can be eaten raw or cooked: just cut out the fibrous stem part, and only use the green leaves. I personally drizzle them with olive oil and then roast them in the oven: they come out super crispy and are just yummy! But you can also steam them or eat them raw with a salad vinaigrette. They can also be added to stews or soups and take minutes to cook so are a great addition to any meal.

I am passionate about food and I hope you find this information interesting. If you want to find out more, feel free to contact me on 07788 444 199 or