Kale is available all year and is at its best in late winter to early spring.

Kale has more iron than beef, more calcium than cows milk, and more vitamin C than spinach which is why its recently become popular as a ‘superfood’.

It may be a relatively new vegetable to the Australian market, however it has actually been popular in American culture, known as ‘greens’, for years.

It is important to remember to ‘bruise’ the kale before cooking it to soften its fibrous leaves. This transforms it from a tough somewhat bitter leaf, into a much sweeter softer leaf.You do this by firmly running something like rolling pin over the kale leaves

Kale is commonly used in shakes, as ‘kale chips’ and salad.

Recipe for kale salad


  • 200g kale
  • 200g parmesan cheese
  • 80g raisins
  • 80ml lemon juice
  • 60g pine nuts
  • Olive oil
  • Salt


  1. Bruise the kale by rolling over it with a rolling pin.
  2. Slice the kale into thin strips.
  3. Add raisins and pine nuts, lemon juice and olive oil and toss.
  4. Sprinkle with parmesan cheese.
  5.  Salt to taste.

Fun fact

Kale has been in cultivation for over 6000 years.

Last Reviewed: 28/02/2021

Your Doctor. Dr Michael Jones, Medical Editor.

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