Italian Kale(Cavolo Nero)

Until the middle ages, kale was one of the most common green vegetables in all of Europe.

There are many varieties available and they can be low, intermediate or high length of stem with various leaf types and colours.

Cavolo Nero

Cavolo nero (pictured above) is a type of kale also known as black cabbage or Tuscan kale. It is non-hearting with long strap-like leaves similar to savoy cabbage in texture. It has a blue-green colour that cooks to an intense silver beet green. Cavolo nero can be used the same way as cabbages, or in dishes with a distinct Italian flavour.

What to look for

Choose crisp green leaves with firm stalks.

Availability

Cavolo nero is available all year.

Store

Refrigerate in plastic bags.

How to prepare

Remove loose and discoloured leaves. Remove leaves from stalk, wash well, shred or coarsely chop if required. Stuffing or braising; soften whole leaves – blanch, refresh, remove thick central ribs.

Ways to eat

Kale and cavolo nero are versatile vegetables and can be used in a variety of dishes. Use in smoothies or add shredded leaves to mashed potatoes, stir fries, soups, pasta or pies. Bake or dehydrate kale for a crisp snack. Add young tender kale leaves to salad greens.

Cooking Methods

Bake, boil, braise, microwave, sautéed, steam, stew, stir fry, stuff.

Nutrition

Kale is one of the most nutritionally dense vegetables. It is a good source of vitamin A (from beta-carotene), C and K plus copper. It is also a source of folate, vitamin B6, calcium, magnesium and manganese plus potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.