Kale and Cavolo Nero

Until the middle ages, kale was one of the most common green vegetables in all of Europe.

There are many varieties available and they can be low, intermediate or high length of stem with various leaf types and colours.

Curly Kale

Kale, often known as curly kale, is full of nutrients. It is from the brassica family and is an attractive vegetable, with a deep green colour and curly leaves. Young curly kale leaves can be used as a garnish. Some varieties of green kale are also known as collards or winter greens. Kale can be cooked in similar ways to cabbage. It is necessary to remove the thick stalks before cooking.

Cavolo Nero

Cavolo nero (pictured above) is a type of kale also known as black cabbage or Tuscan kale. It is non-hearting with long strap-like leaves similar to savoy cabbage in texture. It has a blue-green colour that cooks to an intense silver beet green. Cavolo nero can be used the same way as cabbages, or in dishes with a distinct Italian flavour.

What to look for

Choose crisp green leaves with firm stalks.

Availability

Kale is usually available late April - September. Cavolo nero is available all year.

Store

Refrigerate in plastic bags.

How to prepare

Remove loose and discoloured leaves. Remove leaves from stalk, wash well, shred or coarsely chop if required. Stuffing or braising; soften whole leaves – blanch, refresh, remove thick central ribs.

Ways to eat

Kale and cavolo nero are versatile vegetables and can be used in a variety of dishes. Use in smoothies or add shredded leaves to mashed potatoes, stir fries, soups, pasta or pies. Bake or dehydrate kale for a crisp snack. Add young tender kale leaves to salad greens.

Cooking methods

Bake, boil, braise, microwave, sautéed, steam, stew, stir fry, stuff.

Nutrition

Kale is one of the most nutritionally dense vegetables. It is a good source of folate, vitamin A (from beta-carotene) and vitamin C, a source of dietary fibre, niacin, vitamin B6, calcium and manganese, and contains a dietary significant amount of potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.

Red Kale is a good source of folate, vitamin C, vitamin K and calcium, a source of dietary fibre, vitamin A and magnesium.

KALE Raw      
Nutrition Information        
Serving size: 1 cup chopped = 50g     
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ) 84/20 1% 168/40  
Protein (g) 2.3 5% 4.6  
Fat, total (g) 0.5 1% 0.9  
 - saturated (g) 0.05 0% 0.09  
Available carbohydrate (g) 0.3 0% 0.6  
 - sugars (g) 0.3 0% 0.5  
Dietary Fibre (g) 2.9 10% 5.8 A source of dietary fibre
Sodium (mg) 12 1% 23  
Folate (µg) 70 35% RDI* 140 A good source of folate
Vitamin A (µg) 272 36% RDI* 545 A good source of vitamin A
Vitamin C (mg) 30 74% RDI* 59 A good source of vitamin C
Niacin (mg) 1.3 13% RDI* 2.6 A source of niacin
Vitamin B6 (mg) 0.19 12% RDI* 0.38 A source of vitamin B6
Calcium (mg) 140 18% RDI* 280 A source of calcium
Manganese (mg) 0.8 15% ESADDI** 1.5 A source of manganese
Potassium (mg) 220   440 Contains potassium
Copper (mg) 0.00 1% ESADDI 0.10  
Magnesium (mg) 23 0% RDI* 45  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
Source: FOODfiles 2016        
         
KALE, RED Raw      
Nutrition Information        
Serving size: 1 cup chopped = 50g     
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ) 66/16 1% 133/32  
Protein (g) 1.6 3% 3.2  
Fat, total (g) 0.4 1% 0.8  
 - saturated (g) 0.1 0% 0.2  
Available carbohydrate (g) 0.3 0% 0.6  
 - sugars (g) 0.3 0% 0.6  
Dietary Fibre (g) 2.4 8% 4.8 A source of dietary fibre
Sodium (mg) 24 2% 48  
Folate (µg) 73 37% RDI* 146 A good source of folate
Vitamin C (mg) 18 44% RDI* 35 A good source of vitamin C
Vitamin K (µg) 30 38% ESADDI** 60 A good source source of vitamin K
Calcium (mg) 225 28% RDI* 450 A good source of calcium
Vitamin A (µg) 150 20% RDI* 299 A source of vitamin A
Magnesium (mg) 55 17% RDI* 110 A source of magnesium
Vitamin B6 (mg) 0.15 9% RDI* 0.30  
Copper (mg)   1% ESADDI** 0.05  
Potassium (mg) 145   290  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 
 Source: Plant & Food Research 2017       
         
KALETTES        
Nutrition Information        
Serving size: 85g       
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ) 120 1% 141  
Protein (g) 0.8 2% 0.9  
Fat, total (g) 0.5 1% 0.6  
 - saturated (g) <0.1 0% <0.1  
Available carbohydrate (g) 3 1% 3.5  
 - sugars (g) 2.7 3% 3.1  
Dietary Fibre (g) 4.5 15% 5.3 A good source of dietary fibre
Sodium (mg) 3 0% 4  
Folate (µg) 223 111% RDI* 262 A good source of folate
Vitamin A (µg) 122 16% RDI* 144 A source of vitamin A
Vitamin B6 (µg) 0.33 21% RDI* 0.39 A source of vitamin B6
Vitamin C (mg) 99 247% RDI* 116 A good source of vitamin C
Vitamin K (µg) 64 80% ESADDI 75 A good source of vitamin K
Iron (mg) 1.2 10% RDI* 1.4 A source of iron
Potassium (mg) 485 a 570 Contains potassium
Riboflavin (mg) 0.15 9% RDI* 0.17  
Thiamin (mg) 0.07 7% RDI* 0.09  
Calcium (mg) 32 4% RDI* 38.00  
Magnesium (mg) 24 8% RDI* 28.00  
Manganese (mg) 0.31 6% ESADDI** 0.36  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs. 
*Recommended Dietary Intake (Average Adult)  
**Estimated Safe & Adequate Daily Dietary Intake  
Source: Plant & Food Research 2017      

Retailing

Display on refrigerated shelving. Buy small quantities regularly to ensure freshness. Trim ends and offer pre-packaged bags. Customers may not know how to use kale or cavolo nero, so use the QR code on labels.

Store at 0°C with a relative humidity of 90-100%. Kale and cavolo nero are ethylene sensitive so store separately from ethylene producing products.

Purchase kale and cavolo nero with the New Zealand GAP logo.

Recipes

Roast tomatoes and kale crisps
Roast tomatoes and kale crisps

Something different to add to antipasto platters and cheese boards. View Recipe

Cranberry kale
Cranberry kale

Add a range of salads to the meal table. View Recipe

Kale, potato and chorizo soup
Kale, potato and chorizo soup

Tasty and filling and delicious Autumn to Spring. View Recipe

View more Recipes

Images

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