Kale’s Benefits, Storage & Tips

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



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.


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 🙂


Kale & Avocado Pear Salad

Kale & Avocado Pear Salad

Kale has been hailed as the most nutritiously dense vegetable. Unfortunately, it is just as well known for being one of the least palatable. Here is a salad for the haters to try. Spend a little time and extra care in massaging the kale, by doing so you will break down the fibres, and be well rewarded for your efforts. 

Use left over butternut, to make this a quick weeknight meal. If you are unsure about freezing cooked butternut, head over to this link, to learn more.


8 Cups Rocket or 6 Cups Wild Rocket
2 Cups Kale
1 large or 2 small Avocado Pears
2 Carrots thinly sliced 
3/4 Cup Butternut, chopped & cooked 
1 Apple 
100g Chorizo Sausage
1 Cup Croutons or a handful of Roasted Butternut Seeds 



1 tbsp Dijon mustard
1/8 tsp Sugar
3 Tbsp. Lemon Juice
Spring Onion, chopped finely



Wash all salad ingredients. 

Chop the kale and place in a bowl filled with water. “Knead” or massage the kale until it turns bright green. 

 Finely slice carrot, apple, chorizo and cut avocado into cubes. 

If you are not using leftover, roasted butternut, follow this link to learn how to peel butternut the easy way. once peeled and chopped, steam or roast until tender. 

In a salad bowl, combine kale, rocket, avocado, carrots, butternut, apple, and chorizo.


Whisk all dressing ingredients together. 

Drizzle over salad and top with croutons or roasted butternut seeds.