The kale, also known as black cabbage, Tuscan kale, or long-leaf kale, is a vegetable that loves cool or cold weather. In fact, in Northern Europe, it is often used as an ornamental plant.
Discover all the ways to cook it below. My quick and appetizing recipes.
SEASON and harvest of kale – from October to April (after the first frosts it becomes more pleasant and tender)
RECIPES with #Kale (a variety of black cabbage commonly called curly kale)
- Difficulty: Easy
- Cost: Cheap
- Cuisine: Wellness
- Seasonality: Fall, Winter, and Spring
- Energy 26.25 (Kcal)
- Carbohydrates 6.09 (g) of which sugars 3.36 (g)
- Proteins 1.34 (g)
- Fat 0.11 (g) of which saturated 0.04 (g)of which unsaturated 0.04 (g)
- Fibers 2.63 (g)
- Sodium 18.90 (mg)
Indicative values for a portion of 100 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
Ingredients
- to taste kale
below the calories of 100 grams of cooked kale
Kale Recipes
CLICK on the PHOTO to enter the RECIPE
The kale IN A PAN is an easy and quick recipe, a tasty sautéed side dish. Two versions I propose to cook it.
NOODLES with kale (and other winter vegetables) and shrimp, an oriental recipe with a different taste.
The CHIPS of kale baked in the oven are like crispy chips, their quick and easy preparation will amaze you. Once you’ve tasted them, you won’t be able to do without.
The KALE PESTO is an excellent sauce for pasta. Simple, quick to prepare, and delicious. A winter sauce with a Tuscan flavor as an alternative to the Genoese pesto with basil (typically summer).
The KALE and pumpkin SOUP is a comfort food recipe, ideal for winter evenings.
The PASTA with broccoli nero is a quick and vegan recipe. A creamy green sauce.
A homemade VEGETABLE STRUDEL with a soft leavened dough.
The SOUP with kale and potatoes is a warm dish ideal for the winter period.
The KALE, bread, and bean meatballs are light and vegan.
This winter BRUSCHETTA with Tuscan kale and tuna is quickly prepared and solves a dinner.
The EGGLESS SAVORY PIE with mixed vegetables and cheese is two-colored and shaped like a pie. Beautiful to look at and delicious.
The YELLOW FARINATA is the typical Tuscan soup.
The RISOTTO-STYLE PASTA with kale is creamy, for an extra touch I added anchovies.
Curiosities
What is kale good for?
Kale is extremely rich in antioxidants and can be considered a superfood with very low-calorie content. It is an important source of vitamins A, E, and C. It can be an excellent solution for those who are iron deficient because kale is rich in it, and it also contains significant amounts of B vitamins and folic acid, essential for iron absorption. Kale should not be overlooked for bone health, blood clotting, and immune system functioning, as it is rich in calcium, vitamin K, and zinc. Its richness in flavonoids gives it significant anti-inflammatory properties and protects the cardiovascular system. The presence of glucosinolates gives kale anti-cancer properties.
Dr. Nutritionist GennaroWhich part of the kale is edible?
In kale, the edible part consists of the dark leaves, while the central stem is generally tougher and more fibrous and is usually not eaten (it can be used in minestrone or to prepare vegetable broth). Meanwhile, its small sprouts can be eaten raw in mixed salads (cut into strips) and are also very good in pesto.
