Introduction:
Kale is one of the healthiest winter vegetables because of its nutrient density and high vital substance content. Depending on the variety, the leaves are more or less curly, light green, dark green or blue-green. It tastes pleasantly spicy and sweetish-tart.
Use/Preparation:
The vegetable can be enjoyed raw as a salad or in a smoothie. It is particularly suitable for hearty preparations - gently steamed, braised, in casseroles, soups, stews or as chips.
Health:
The curly cabbage is particularly alkaline, provides a lot of vegetable protein, calcium, iron, vitamin K, contains twice as much vitamin C as oranges and is rich in antioxidant plant substances. Regular consumption of kale contributes to a large extent to the absorption of anti-cancer substances. People who have to take blood-thinning medication should be very careful with the consumption of kale, as the effect of the medication can be inhibited. People with gout should also avoid eating too much kale, as it contains a lot of purine.
Alternatives:
Savoy cabbage is a cabbage with a similar spicy and earthy flavour and is also an excellent source of vitamins and minerals such as vitamin K, vitamin C and calcium. Other options include spinach, lamb's lettuce/green salad, chard, Brussels sprouts or turnip greens. While these vegetables have different taste profiles than kale, they are equally rich in nutrients and can be used as an alternative in some recipes.
Back to tested foodsRelevance for intolerances
| Average nutritional values | per 100 g |
|---|---|
| Energy (kcal/kJ) | 35/148 |
| Fat | 1,5 g |
| Healthy fatty acids | 0,2 g |
| Carbohydrates | 4,4 g |
| Sugar | 1 g |
| Protein | 2,9 g |
| Salt | 0 g |
