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Kale
- Aliases
- Borecole or Curly Kale
- Description
- Kale is a vegetable originally cultivated in the Mediterranean region. It is a member of the cabbage family. It has large, curled leaves that are light to dark green color and can have a bluish-green hue.
- Preparation and Serving
- Kale can be eaten raw or cooked. When raw, it is often added to salads to add a spicy flavor. When cooked, it can be an ingredient in soups, stews, or stir-fry.
- Recipe Links
- Sauteed Kale with Cracklings and Garlic Bread Crumbs
- Pasta with Kale Sauce
- Steamed Kale (Couve)
- Portuguese Potato & Kale Soup
- Colorful Kale Slaw
- Kale and Collards with Garlic
- Caldo Verde (Kale Soup)
- Kale-Stuffed Onions
- Roasted Potatoes, Shallots, and Kale with Caramelized Garlic Dressing
- Potato Soup with Kale and Bacon
- Barley With Mushrooms and Kale
- Black-Eyed Peas with Garlic and Kale
- White Bean, Butternut Squash, Kale and Olive Stew
- Creamy Kale with Red Peppers
- Grilled Scallops and Kale with a Fresh Beet
- Italian Pork Chops with Kale
- Potato Soup with Kale and Bacon 2nd Recipe
- West Indies Pepper Pot Soup
- Kale and Parsnips
- Kale Sandwich
- Links
- Epicurious Food Dictionary
- the Food Chain
- University of Nebraska's Extension publications online
- Books
- Whole Foods Companion : A Guide for Adventurous Cooks, Curious Shoppers,
and Lovers of Natural Foods by Dianne Onstad
- Click Here to order this book from amazon.com
- The Visual Food Encyclopedia by Serge D'Amico (Editor), Francois Fortin (Editor)
- Click Here to order this book from amazon.com
- Nutritional Information
Nutritional Value per 100g Edible Portion
| Kale |
Raw |
Cooked |
| Calories |
50 |
32 |
| Water |
84.5% |
91% |
| Carbohydrates |
10 g |
5.6 g |
| Protein |
3.3 g |
1.9 g |
| Fat |
0.7 g |
0.4 g |
| Fiber |
1.5 g |
0.80 g |
| Calcium |
135 mg |
72 mg |
| Iron |
1.70 mg |
0.90 mg |
| Magnesium |
34 mg |
18 mg |
| Phosphorous |
56 mg |
28 mg |
| Potassium |
447 mg |
228 mg |
| Sodium |
43 mg |
23 mg |
| Zinc |
0.440 mg |
0.240 mg |
| Copper |
0.260 mg |
0.156 mg |
| Manganese |
0.774 mg |
0.416 mg |
| Beta Carotene (A) |
8900 IU |
7400 IU |
| Thiamine (B1) |
0.110 mg |
0.053 mg |
| Riboflavin (B2) |
0.130 mg |
0.070 mg |
| Niacin (B3) |
1.000 mg |
0.500 mg |
| Pantothenic Acid (B5) |
0.091 mg |
0.049 mg |
| Pyridoxine (B6) |
0.271 mg |
0.138 mg |
| Folic Acid (B9) |
29.3 mcg |
13.3 mcg |
| Ascorbic Acid (C) |
120.0 mg |
41.0 mg |
Report filed 07.12.98
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