Monday 22 April 2013 - Superfood spotlight: Kale

Up until recently I had never even heard of Kale. The first time I went to find some there was none at my local supermarket, or the next supermarket I tried. I found some at my nearest organic store. For $5 a bunch! I dismissed this as outrageously priced and left the store (with a $5 coffee from the organic cafe in hand - I certainly know how to prioritise my spending!)

Since then I've found a cheaper supplier and have a constant supply of Kale in the refrigerator. Why would I think having a constant supply of it is so important? Because it's health benefits make Popeye look foolish for choosing spinach as his staple green.....

So what is it? Kale is a vegetable similar to cabbage, with either green or purple leaves, though the central leaves do not form a head. It part of the Brassica Oleracea group which also includes brocooli, cauliflower, collard greens and brussel sprouts. There are many different varieties  all with a slight variation in flavour.

Why does it deserve to wear a cape? First of all it is rich in calcium, lutein, iron, beta-carotene  and Vitamins A, C and K. Secondly it is abundant in phytochemicals which have been associated with the prevention of cancer, diabetes, cardiovascular disease & hypertension. Thirdly Kale contains provides antioxidant and anti-inflammatory benefits, as well as helping the body's detoxification enzymes clear potentially carcinogenic substances out of your system. Good luck finding a medication or multi-vitamin that can achieve all that!

What can I do with it? You can use Kale as your green of choice in any circumstance where you might have used lettuce - like in sandwiches, salads, burgers and wraps. You can also steam or stirfry it as a side or main meal, put it in the oven with some spices to create crispy Kale "chips" or zip it through a juicer with some other fruit and vegetables for a power packed juice any time of day.

Sample Recipes: To view 15 super tasty looking Kale recipes click here.

Where can I get it and how much will it cost me? Obviously any fruit or vegetable will be cheaper and more readily available when it's in season. I've been purchasing mine for months at the local harvest market grocers for about $2.50 a bunch; though I also picked some up from Coles the other night for $4 a bunch. Check at your local supermarket but if you can't find it there definitely try the fruit and vegetable store as they're more likely to have a larger variety of produce. Or... grow your own!