Kale

In Season: June to November

Kale has a great green taste and is considered a 'super food' for its high nutritional and antioxidant properties. It is part of the brassica family and comes in many varieties including; Curly leaf, Tuscan, Black and Red Russian. Kale needs to be cooked longer than other greens (like spinach) to bring out the sweet flavour. Be sure to remove the stalk of the kale leaf before cooking. Kale goes well with caraway, garlic, lemon, dill and thyme.

Store dry unwashed kale in a sealed plastic bag in the refrigerator for up to two weeks.

Nutritional Information: 

Kale is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fibre, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.