What exactly is kale?original recipe

Little known in our country, kale is a nutrient-rich superfood! For this reason, kale should be a staple in our daily diet.

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Also known as peasant cabbage, cultivated for over 2000 years. It was (and still is) cultivated on a large scale, especially in Europe, as it is very frost tolerant.

What is kale?

kale ( Brassica oleracea) is a cruciferous vegetable.

Also read: Video – Duck Breast and Kale.A hearty dinner in the same family

It also contains broccoli, mustard and brussels sprouts.

Leaves grow from a central stem that extends as the plant grows. Depending on the type of kale, it can be curly or flat, green or red.

Native to southern and western Europe, it likes to grow in organic-rich soils with an acidic pH. Kale is frost tolerant and is considered an annual.

The plant may continue to produce leaves all winter. In fact, kale leaves become sweeter after a few frosts.

What types of kale are there?

Kale is a crunchy vegetable. The taste and nutritional value differ depending on the variety (the most popular is kale)

Young and summer leaves are low in fiber and have no bitter taste. Therefore, it is recommended to purchase outside the warm (summer) season.

kale sprouts

The most common variety. Light green, dark green, or purple color.

The leaves are more open and are easily removed from the fibrous stem.Resistant to both high and low temperatures

Lasinat or Dinosaur Kale

A Tuscan variety. Harder than curly and less bitter.

It has a blue to dark green color. The leaves are long and flat and retain their texture when cooked.

It is also called dinosaur kale because of its scaly texture. This type of kale is ideal for making kale chips.

How to choose kale

Fresh kale is firm, firm, and dark green with no yellowing. The smaller the leaves, the finer and sweeter the taste.

How to store kale

Shelf life is 5 days in the refrigerator. The longer you keep it in the refrigerator, the more pungent it becomes. Do not wash before storage as it will deteriorate quickly.

Keeping it in the freezer will bring out the sweetness of the kale.

how to make kale

It is important to soak the kale in cold water to remove all impurities. Cut the leaves and stems into small pieces for quick preparation. Kale is best steamed because of its many taste and health benefits, but it can also be a basic ingredient in refreshing salads.

Also read: kale salad. The truth about this little-known vegetable!

Kale has a waxy surface that protects it from rain as well as salad dressings. Try drizzling the kale with olive oil before adding the dressing. This will allow the sauce to permeate the salad well and evenly!”

Kale, raw – 100 g nutritional value

Water – 84.04g

Energy – 49 kcal

Protein – 4.28 g

Fat – 0.93 g

Dietary fiber – 3.6g

Carbs – 8.75 g

Carbs – 2.26 g

Calcium – 150 mg

Iron – 1.47 mg

Magnesium – 47 mg

Phosphorus – 92 mg

Potassium – 491 mg

Zinc – 0.56 mg

Sodium – 38mg

Vitamin A – 500 µg

Vitamin C – 120mg

Vitamin B6 – 0.271 mg

Folic acid – 141 µg

Niacin (b3) – 1mg

Vitamin E – 1.54mg

Vitamin K – 704.8

kale recipe

Here are some recipes and methods for preparing this type of cabbage.

kale chips


200g kale

Also read: Crested salads also appeared on the market.Many people consume without knowing what happens in the body when ingested

2 tablespoons olive oil


Optional: chili powder or grated cheese


Wash kale leaves well and pat dry with kitchen paper to remove excess moisture.

Break the leaves into chip-sized pieces

Place the chips in a bowl and add olive oil, salt, chili powder or cheese

stir well

Place the chips on a tray lined with baking paper in front

Leave the chip at 150°C for 15-20 minutes.

Chips should be eaten within 3 hours of cooking.

kale pesto


80g kale

80g pine nuts

80g parmesan cheese

3 cloves of garlic

2 tablespoons olive oil

lemon juice


Place all ingredients in a blender and mix until creamy

add salt to taste

It can be stored in the refrigerator for a week (with the olive oil layer facing up) and in the freezer for a month.

kale quiche


10 kale leaves

2 green peppers

1 onion

3 cloves of garlic

300g chickpea flour

750ml water

3 tbsp olive oil

1 teaspoon oregano



Chop the onions and bell peppers, place in a pan with olive oil and 3 tablespoons of water, and soak for 10 minutes.

Rinse the kale leaves well, chop finely, add to the pot and let sit for another 10 minutes.

Turn off the heat and add the minced garlic

Preheat the oven to 180 degrees Celsius

Separately, mix chickpea flour with water, salt and oregano in a bowl

add vegetables from pan

Place the mixture in a tray (with baking paper) or silicone mold and place in the oven for 20-25 minutes.

kale cream soup


Potatoes 0.5kg

200g kale leaves

1 carrot

1 parsnip

100g cream cheese

salt and pepper to taste


Wash and clean vegetables, first carrots and parsnips, then potatoes

Add kale leaves when soft.

Cook for about 5 minutes or until leaves are bright green

stop the fire

Cool for 5-10 minutes

Mix cream cheese and soup in a blender

Add salt and pepper to taste.

kale lasagna


300g kale leaves

200g onion

1 tomato

3 cloves of garlic

150ml milk

50g cheese

20g butter

3 slices of lasagna

15g wheat flour

2-3 tablespoons of olive oil

Salt and pepper to taste: Parmesan cheese


wash kale well

finely chop the leaves

Clean and finely chop the onion and garlic

Sauté the onion and garlic in 2-3 tablespoons of olive oil until softened.

Add half the kale leaves and let it sit for 10 minutes on medium heat.

Add salt and pepper to taste

Preheat the oven to 180 degrees Celsius

Separately, melt the butter in a pan over medium heat

Add flour and mix well

Pour in the milk and continue mixing until a uniform composition is obtained

Cook until thickened – 10-15 minutes

Put some sauce in the bottom of the tray

Lay out the lasagna sheets

Add kale leaves, tomato slices and grated cheese

pour 1/3 of the sauce

Repeat the procedure and finally garnish with parmesan cheese

Leave the lasagna in the oven for 30-40 minutes or until browned.

It can be served hot or cold.

kale juice


3 kale leaves

1 cucumber

juice of ½ lemon

1 green apple

A few parsley and dill leaves


wash all ingredients well

make juice with a juicer

Consume immediately after cooking.

kale slaw


a bunch of chopped kale

1 grated carrot

juice of half an orange

juice of ½ lemon

1/2 onion finely chopped

1 strip of bacon, fried and cut into bite-sized pieces

1 tablespoon mayonnaise

1 tablespoon olive oil

salt and pepper to taste


Place the chopped kale leaves in a large bowl

Add carrots, orange juice, lemon juice and salt

stir well

Add onions, bacon, olive oil and pepper

Add mayonnaise and integrate into the composition

Store in refrigerator until consumption (1-2 hours).

kale and easter


200g kale

4 cloves of finely chopped garlic

6 anchovy fillets

juice of one lemon

300g pasta

4 tbsp cream

3 tbsp olive oil

Optional: Parmesan


Add olive oil, anchovy fillets, and garlic to a frying pan, and cook over medium heat for 5 minutes.

Remove anchovies and garlic, add kale leaves and lemon juice

Cover and leave for 10 minutes

Separately, boil the pasta according to the instructions.

Add cream and anchovy fillets over the kale

Served after cooking.

kale pizza


200g kale

1 medium cauliflower

200g quinoa flour

5 tbsp olive oil

1 teaspoon oregano

salt and pepper


1-2 tomatoes

baby broccoli

grated parmesan cheese


Preheat the oven to 225 degrees Celsius

Blend the cauliflower and kale leaves in a blender until a creamy paste forms.

Separately, mix quinoa flour, olive oil, salt, pepper and kale cauliflower paste until homogeneous result (mayonnaise)

Cover the tray (round or otherwise) with baking paper

Spread the previous mixture into the pan

Leave the mayonnaise in the oven for 15 minutes

Add tomatoes, asparagus, baby broccoli and cheese

Leave in oven for another 10 minutes

It is consumed warm.

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