Let’s hear it for… Kale!

Fun facts, flavour pairings and recipe ideas for kale on

Ah kale, the superfood that refuses to go away because it’s so darned good for you! So let’s not hang about and get on with dishing out the fun facts, flavour pairings and some delicious recipe ideas.

Buying Kale

Try and buy organic if you can as according to the Environmental Working Group, kale is more likely to contain residual pesticides. If you’ve got a garden or a vegetable plot, why not just try growing it yourself as it’s meant to be super easy – find out how here

Five Fun Kale Facts

  1. Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens.
  2. A touch of frost actually gives kale a sweeter flavour – it truly is a winter veg!
  3. There are 50 types of kale… there’s even a recipe book called Fifty Shades of Kale – yes really!
  4. Kale is even better for you if you mix it with other healthy ingredients like olive oil, avocado and almond butter which can combine with kale to make fat-soluble carotenoids more available to your body. I feel very clever just reading that!
  5. An article in the journal Cancer Prevention Research says that kale has high levels of cancer-preventative properties which can protect against the development of tumours as well as block enzymes associated with cancer. Amazing veg or what?!

Nutritional Know-How

It’s a nutritional superhero of a veg packed with dietary fibre and a crazy amount of nutrients including:

  • More vitamin C than an orange – more than twice as much gram for gram!
  • Sky-high levels of vitamin A – helps support skin health and vision
  • Vitamin K – important for heart health, blot clotting, bone health, cancer prevention and diabetes prevention
  • And can you believe it contains more calcium than milk!

Don’t overdo it though, eating large amount of leafy greens can cause bloating, gas, and constipation – oof!

Flavour Pairings

If you’ve not cooked much with kale before, here are some ingredients that go really well it to help inspire you in the kitchen:

  • Apple
  • Blue cheese
  • Carrot
  • Chestnut
  • Chilli
  • Egg
  • Garlic
  • Ginger
  • Juniper
  • Nutmeg
  • Onion
  • Potato
  • Truffle

Top 5 Kale Recipes

You can always rely on the Froothie Ambassadors for some fab kale recipes – so here’s a round-up of my five favourites.

kale and mango smoothie from Tinned Tomatoes

1. Kale & Mango Smoothie from Jac at Tinned Tomatoes – it’s got super smooth avocado in it too for a velvety finish.
Grab the recipe

Kale-Kefir-Pancakes- from Tin and Thyme

2. How about these vibrant green Kefir Kale Pancakes from Tin & Thyme – packed full of nutrition and gluten free. Choclette has served them up with a spicy tomato sauce and grilled halloumi slices. Want!
Grab the recipe

Roasted Radish and Asparagus Tart with Kale Pesto

3. Kate at Veggie Desserts put together this amazing Pumpkin Seed and Kale Pesto to go with her Roasted Radish and Asparagus Tart – it looks outrageously good.
Grab the recipe

mixed-berry-and-kale-summer-salad-Greens of the Stone Age

4. Kate from Greens of the Stone Age loves all things kale and has created this incredible Mixed Kale and Summer Berry Salad as a celebration of it! I love her tip that massaging kale with a little olive oil and salt gives it a smooth and sweet quality perfect for salads.
Grab the recipe

cheesy-jalapeno-ranch-kale-chips on Food To Glow

5. And finally, if you’re a serial snacker like me, these Cheesy Jalapeno-Ranch Kale Chips from the talented Kellie of Food To Glow should be firmly on your things to make for your next netflix and chill session!
Grab the recipe

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Katie Bryson - UK Food Writer and Blogger

Katie Bryson is a Freelance Food Writer who blogs at Feeding Boys where she shares recipes and tips for families with big appetites and vegetarian tendencies.

Follow Katie on Twitter, Facebook, InstagramPinterest and at Feeding Boys.