Kale: super food, super recipes

Posted on: 20 January 2016 by Gareth Hargreaves

Kale is considered to be a highly nutritious vegetable with powerful antioxidant and anti-inflammatory properties.

Kale is high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium. However, because of its high vitamin K content, patients taking anti-coagulants such as warfarin are encouraged to avoid this food as it will affect the drug.

Kale also contains sulforaphane, a chemical believed to have potent anti-cancer properties, particularly when chopped.

 Parmesan and Kale Risotto

Kale risotto with parmesan

Serves: 4
Preparation Time: 10 minutes
Cooking Time: 30-35 minutes


1 tbsp oil
1 onion, chopped
350g risotto rice
4 tbsp white wine
1 litre chicken or vegetable stock
200g shredded kale
50g Parmesan cheese, grated


Heat the oil in a large frying pan and fry the onion for 2-3 minutes. 
Add the rice and fry for 1 minute. 
Add the wine and reduce by half. 

Gradually add the stock a little at a time until the rice is tender and the liquid has been absorbed, which will take about 20-25 minutes.

Meanwhile, steam the kale for 5 minutes and add to the risotto with the Parmesan. 

Stir well and serve with roasted chicken.

Nutritional Information

23g protein
10g fat (of which 3g saturated fat)
75g carbohydrate (of which 2.5g sugars)
1.5g salt
2g fibre

 Seared Beef With Kale And Beetroo

Seared beef with kale and beetroot

Serves: 2
Preparation Time: 10 minutes + marinating time
Cooking Time: 10 minutes


3 tsp horseradish sauce
2 tsp wholegrain mustard
1 tsp honey
2 tbsp Worcestershire sauce
2 sirloin steaks - 400g
200g shredded kale
2 cooked beetroot, coarsely grated


Mix together 1 tsp horseradish sauce, 1 tsp mustard, the honey and 1 tbsp Worcestershire sauce and pour over the steaks and leave to marinade for 30 minutes. 

Remove from the marinades and griddle for 2-3 minutes on each side.

Meanwhile, steam the kale for 4 minutes. 

Mix the remaining horseradish sauce, mustard and Worcestershire sauce in a large frying pan and add the kale and beetroot, stir well to combine. 

Divide the kale mixture between 2 plates and top with the steaks.

Nutritional Information

52g protein
12g fat (of which 4g saturated fat)
11g carbohydrate (of which 10g sugars)
1.3g salt
4.5g fibre


For more recipes and information on the nutritional benefits of Kale visit Discover Kale.

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