Kale  – the  how being how to incorporate more of this nutrient packed vegetable into your daily meal plan and the why being why incorporate more of it.

Kale, a member of the cabbage family, is in season now up to late February. Curly kale is the variety you will see most often in supermarkets.


kale in packet2









It is full of nutrients such as;

  • Vitamin K
  • Vitamin A
  • Vitamin C
  • Calcium
  • Fibre
  • Carotenes (such as beta-carotene, lutein and zeaxanthin)

It’s anti-oxidant, anti-cancer and detox properties are often highlighted along with other members of the cruciferous (broccoli, cabbage, cauliflower) vegetable family.

Do you need any more reasons to try it?

Here are some sneaky ways to include it daily,  nutritionally you will not regret it; –

1. Smoothie

Green smoothie in maker1

which can be converted to a type of dessert with some toasted flaked almonds..

Green smoothie dessert with toasted almonds with spoon1

2. Pasta

Place some torn leaves in with pasta in pan towards end of cooking time.

speltpasta with kale and hpear pesto






3.  As a side – turkey burgers with kale and quinoa  (sounds evangelical doesn’t it)

Turkey burgers with quinoa

4. Omelette

The heat from the cooking omelette will soften/wilt it as will the fold-over of the nearly cooked omelette towards end of cooking time.  Some ground ginger, turmeric and/or dab of mustard in the egg mixture will really liven up this meal.

kale omelette

kale omelette cooked






5. Kale crisps

Easy to make your own, some paprika or dried chilli flakes along with olive or coconut oil massaged into the torn leaves, roast on a baking tray for 10 – 15 minutes ( or add them at the end of roasting your other vegetables)Kale crisps Natashas







6. Kale salad

In a mixed salad with avocado, tomato, cucumber, pumpkin seeds – whatever you want. Tear the leaves off that tough centre stalk (discard that).

Don’t forget to massage those leaves with some olive oil, then include raw or lightly cooked (we’re going for a wilted look for this salad)

Kale salad dload






I’m sure there are other ways to incorporate kale, let me know of any others!


Murray, Michael Dr, Pizzorno, Joseph Dr, Pizzorno Lara (2005) The Encyclopaedia of Healing Foods edn London Piatkus pp 208 – 210