Kale

Kale is a dark leafy green cruciferous vegetable in the Brassicaceae family, related to cabbage, broccoli, and collard greens.

Kale is a dark leafy green cruciferous vegetable in the Brassicaceae family, related to cabbage, broccoli, and collard greens. It is eaten raw or cooked and is widely used in salads, soups, smoothies, sautés, and roasted dishes. In Canada, kale is widely available and commonly used in seasonal vegetable dishes, and is also a popular cool-season crop in home gardens and local produce markets.

Description

Kale is a leafy green cruciferous vegetable belonging to the Brassicaceae family, which includes Cabbage, broccoli, and collard greens. The leaves are edible and can be dark green or purple, with either curly or flat surfaces. Kale is commonly sold whole or pre-chopped.

Nutrition

Kale is notable for its high levels of vitamins A, C, and K, along with fibre, calcium, potassium, iron, carotenoids, and other antioxidants. It is also relatively low in calories, making it a nutrient-dense vegetable.

Culinary uses

Kale can be eaten raw in salads, often massaged with dressing to soften it, or blended into smoothies. It can also be cooked in soups, stir-fries, casseroles, or roasted into kale chips. Cooking kale can soften its texture and reduce bitterness, especially if the central rib is removed. Many recipes remove the tough central stem first.

Health and diet

Kale is considered a nutrient-dense vegetable and is commonly included in healthy eating patterns. Its nutritional value is one reason it is often described as a superfood, although that term is not a scientific classification. Health effects depend on the overall diet and portion size.