One cup of cooked, chopped Kale, (67 grams) contains:

  • 33.5 calories
  • 2.2 grams (g) of protein
  • 0.5 g of fat
  • 6.7 g of carbohydrate,  (1.3 g dietary fibre)
  • Calcium                90.5 mg        –         9%
  • Copper                    0.2 mg       –       10%
  • Iron                          1.1 mg       –         6%
  • Potassium             299 mg        –         9%
  • Phosphorus          37.5 mg       –         4%
  • Manganese             0.5 mg       –       26%
  • Magnesium           22.8 mg       –         6%
  • Zinc                           0.3 mg       –         2%

 

 

 

  • Vitamin A               10302IU      –      206%
  •  Vitamin C                80.4mg      –     134%

  •  Vitamin K                547mcg     –     684%

  •  Thiamin                      0.1mg     –       5%

  •  Riboflavin                   0.1mg     –       5%

  •  Niacin                          0.7mg     –       3%

  •  Vitamin B6                  0.2mg    –        9%

  •  Folate                       19.4mcg   –         5%

 

Making the most out of your Kale

 

Store

Bunches of Kale can be stored in the fridge for up to 5 days. wrap it in paper towel  and pup it in a loose plastic bag. The paper towel will absorb excess water.

Freezing 

Kale can be frozen too. Simply wash well, chop & blanch in boiling water, until the leaves turn a brighter green. Immediatley remove from the pot and emerge into a bowl of ice cold water. Dry well with a colander or paper towel. Label and use within 8 months.

Kale chips

If you have excess Kale and unsure what to do with them, this is a must!

Rinse Kale, and dry with a clean tea towel (I prefer to use only the leaves for this, the stalks go to the worms). Put the Kale into a bowel and add some olive oil, salt and your favourite spice mix, toss until well coated. Place each leaf / piece flat on a baking tray (if you have a rack / grid, even better), bake at 180C for 8 minutes, then turn oven off and let dry for another 2 minutes. Check them often, you want them crisp, but not burnt. You’re Welcome 🙂