Kale, also known by the Italian name cavalo nero, is an ancient member of the cabbage family. It is an exceptional source of chlorophyll, calcium, iron & vitamin A.

Due to its high nutritional value it is often recommended as a way to consume many good nutrients.
It’s also delicious! Always purchase organic kale when possible.
As the thick stem is inedible, cut or pull the leaves off before cooking, & wash well.
Kale can be added to soup, pasta, risotto, stir-fry or eaten as a salad.

RECIPES:

KALE AND BEAN SOUP
• 1 tbsp olive oil
• 6 cloves garlic, finely chopped
• 1 large onion, chopped
• 4 cups kale, finely sliced
• 4 cups chicken or vegetable stock
• 2 tins white beans, any variety, drained & rinsed well
• 1 tin chopped tomatoes, or diced fresh tomatoes
• 1 tsp rosemary & 1 tsp dried thyme
• a large handful chopped parsley
Heat olive oil in a large pot, sauté onion until soft, then stir in garlic & cook for a couple of minutes. Add kale & sauté until wilted. Add 3 cups of stock, 2/3 of the beans, tomatoes, salt & pepper. Simmer for 5-10 minutes. Blend the remaining beans & stock until smooth. Mix into the soup to thicken it, & simmer for 15-20 minutes.

KALE AND OLIVE PASTA
• 250g kale, finely sliced
• 400g dried pasta, any kind you like
• 3 tbsp butter or olive oil
• 4 cloves garlic, finely chopped
• ½ cup walnut pieces
• ½ cup pitted black olives
• 2 tsp balsamic vinegar
• freshly grated parmesan cheese
Cook the pasta until tender. In the meantime, blanch the kale for 5 minutes in boiling water, then drain. Heat the butter or olive oil in a large fry pan, add the garlic, walnuts or olives, & cook for 3 minutes. Add the kale, drained pasta, vinegar, salt & pepper, mix well. Cook for a further 3 minutes, sprinkle with parmesan & serve.

BRAISED KALE
• ½ large bunch kale, finely sliced
• 3 rashers bacon (or proscuitto), sliced finely
• 3 cloves garlic, finely chopped
• 3 tbsp olive oil
• 3 tsp red wine vinegar (or lemon juice)
• ¼ cup pine nuts, toasted (optional)
Put kale in a small amount of boiling water, cover & simmer very gently for 20-30 minutes, then drain. In the meantime, heat olive oil in a large fry pan, add bacon & cook until brown & crisp. Stir in garlic, fry gently for 2 minutes. Toss through kale, pine nuts, vinegar, salt, pepper & more olive oil if necessary, & cook for a few minutes.
Vegetarian version: leave out bacon or proscuitto & stir through finely grated parmesan.
Bruschetta: for kale bruschetta grill sourdough bread, brush with olive oil, rub with a garlic clove, & pile on braised kale.

SESAME KALE
• 2 cloves garlic, finely chopped
• 2 tsp fresh ginger, finely chopped
• 500g kale, finely sliced
• 2 tsp sesame oil
• 2 tbsp water
• 1 tbsp tamari
• 2 tsp sesame seeds, toasted
Heat sesame oil in a wok or large fry pan over medium heat, stir in garlic & ginger & fry for 1 minute. Add kale & water, cover, after 1 minute stir, re-cover, after 2 more minutes stir in tamari & sesame seeds.