Kale Recipes

Kale (/keɪl/) or leaf cabbage are certain cultivars of cabbage (brassica oleracea) grown for their edible leaves. A kale plant has green or purple leaves and the central leaves do not form a head (as with headed cabbages). Kales are considered to be closer to wild cabbage than most domesticated forms of brassica oleracea. 


Raw kale is composed of 84% water, 9% carbohydrates, 4% protein, and 1% fat (table). In a 100 gram serving, raw kale provides 49 calories and a large amount of vitamin k at 3.7 times the daily value (dv) (table). It is a rich source (20% or more of the dv) of vitamin a, vitamin c, vitamin b6, folate, and manganese (see table "kale,raw"). Kale is a good source (10–19% dv) of thiamine, riboflavin, pantothenic acid, vitamin e and several dietary minerals, including iron, calcium, potassium, and phosphorus (see table "kale, raw"). 


Boiling raw kale diminishes most of these nutrients, while values for vitamins a, c, and k, and manganese remain substantial (see table "kale, cooked").

Try our kale recipes and be healthy and enjoy.


This book contains kale recipes like…

Vegetable sauteed kale

Kale, beet, collard greens, mustard

Chinese style kale

Curried chickpeas and kale

German style green kale and many more....