Kale bunch

$6.00

SKU: KALEBUNCH Category: Tags: , ,

Description

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

Curly Kale

Kale, often known as curly kale, is full of nutrients. It is from the brassica family and is an attractive vegetable, with a deep green colour and curly leaves. Young curly kale leaves can be used as a garnish. Some varieties of green kale are also known as collards or winter greens. Kale can be cooked in similar ways to cabbage. It is necessary to remove the thick stalks before cooking.

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

Available: all year

Store

Refrigerate in paper 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. Click here for recipes.

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 folate, vitamin A (from beta-carotene) and vitamin C, a source of dietary fibre, niacin, vitamin B6, calcium and manganese, and contains a dietary significant amount of potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.

Red Kale is a good source of folate, vitamin C, vitamin K and calcium, a source of dietary fibre, vitamin A and magnesium.

Nutrition tables

KALE Raw
Nutrition Information
Serving size: 1 cup chopped = 50g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ) 84/20 1% 168/40
Protein (g) 2.3 5% 4.6
Fat, total (g) 0.5 1% 0.9
 – saturated (g) 0.05 0% 0.09
Available carbohydrate (g) 0.3 0% 0.6
 – sugars (g) 0.3 0% 0.5
Dietary Fibre (g) 2.9 5.8 A source of dietary fibre
Sodium (mg) 12 1% 23
Folate (µg) 70 35% RDI* 140 A good source of folate
Vitamin A (µg) 272 36% RDI* 545 A good source of vitamin A
Vitamin C (mg) 30 74% RDI* 59 A good source of vitamin C
Niacin (mg) 1.3 13% RDI* 2.6 A source of niacin
Vitamin B6 (mg) 0.19 12% RDI* 0.38 A source of vitamin B6
Calcium (mg) 140 18% RDI* 280 A source of calcium
Manganese (mg) 0.8 15% ESADDI** 1.5 A source of manganese
Potassium (mg) 220 440 Contains potassium
Copper (mg) 0.00 1% ESADDI 0.10
Magnesium (mg) 23 0% RDI* 45
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
Source: FOODfiles 2018
KALE, RED Raw
Nutrition Information
Serving size: 1 cup chopped = 50g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ) 66/16 1% 133/32
Protein (g) 1.6 3% 3.2
Fat, total (g) 0.4 1% 0.8
 – saturated (g) 0.1 0% 0.2
Available carbohydrate (g) 0.3 0% 0.6
 – sugars (g) 0.3 0% 0.6
Dietary Fibre (g) 2.4 4.8 A source of dietary fibre
Sodium (mg) 24 2% 48
Folate (µg) 73 37% RDI* 146 A good source of folate
Vitamin C (mg) 18 44% RDI* 35 A good source of vitamin C
Vitamin K (µg) 30 38% ESADDI** 60 A good source source of vitamin K
Calcium (mg) 225 28% RDI* 450 A good source of calcium
Vitamin A (µg) 150 20% RDI* 299 A source of vitamin A
Magnesium (mg) 55 17% RDI* 110 A source of magnesium
Vitamin B6 (mg) 0.15 9% RDI* 0.30
Copper (mg) 1% ESADDI** 0.05
Potassium (mg) 145 290
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
 *Recommended Dietary Intake (Average Adult)
**Estimated Safe and Adequate Daily Dietary Intake
 Source: Plant & Food Research 2018
KALETTES
Nutrition Information
Serving size: 85g
Average Quantity % Daily Intake per serve Average Quantity
per serving per 100g
Energy (kJ) 120 1% 141
Protein (g) 0.8 2% 0.9
Fat, total (g) 0.5 1% 0.6
 – saturated (g) <0.1 0% <0.1
Available carbohydrate (g) 3 1% 3.5
 – sugars (g) 2.7 3% 3.1
Dietary Fibre (g) 4.5 5.3 A good source of dietary fibre
Sodium (mg) 3 0% 4
Folate (µg) 223 111% RDI* 262 A good source of folate
Vitamin A (µg) 122 16% RDI* 144 A source of vitamin A
Vitamin B6 (µg) 0.33 21% RDI* 0.39 A source of vitamin B6
Vitamin C (mg) 99 247% RDI* 116 A good source of vitamin C
Vitamin K (µg) 64 80% ESADDI 75 A good source of vitamin K
Iron (mg) 1.2 10% RDI* 1.4 A source of iron
Potassium (mg) 485 570 Contains potassium
Riboflavin (mg) 0.15 9% RDI* 0.17
Thiamin (mg) 0.07 7% RDI* 0.09
Calcium (mg) 32 4% RDI* 38.00
Magnesium (mg) 24 8% RDI* 28.00
Manganese (mg) 0.31 6% ESADDI** 0.36
Percentage Daily Intakes are based on an average adult diet of 8700 kJ
Your daily Intakes may be higher or lower depending on your energy needs.
*Recommended Dietary Intake (Average Adult)
**Estimated Safe & Adequate Daily Dietary Intake
Source: Plant & Food Research 2018