Kale is a widely proclaimed ‘super food’ and a poster-child for healthy eating. It is also incredibly versatile in the kitchen!

Kale is a leafy green member of the brassica family, meaning it’s related to cabbage, broccoli, cauliflower, turnips and many others. Green curly leaf kale is the most common and popular variety, but don’t discount Tuscan kale or Red Russian kale as equally delicious and healthy alternatives.

Kale boasts high quantities of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese, which back-up its reputation as a nutritional super star

Storage & Preparation

Kale is a relatively hardy green and should last at least 1 week in the crisper in your fridge. Maximise freshness by placing it in a reused plastic bag or large sealed container to maintain a higher humidity. There is no need to wash it until you are ready to prepare and eat it.

There are so many ways you can eat kale! Eat it steamed, blanched, pan fried, braised, or baked, either on its own or as an addition to a soups, omelette, rice or pasta dish, and more. It’s also delicious eaten raw in a salad or blended with fruit in a smoothie. Our favourite: baked with olive oil and salt at a low temperature to make crispy kale chips. Yum!

See the recipes below for some inspiration.


Appetizers & Side Dishes

Autumn Kale Salad with Honey Lemon Dressing
This Kale salad is loaded with crisp apples, pears and crunchy pecans. The simple honey-lemon dressing coats every bite and makes it completely fresh, healthy and delicious!

Vegan Kale Falafel
Add kale to your falafel to make them green, healthier and more nutritious. For these falafel we’re using canned chickpeas and pan-frying them in the pan. https://littleferrarokitchen.com/kale-falafel/

Roasted Beetroot and Carrot Kale Salad
This kale salad with roasted beets and carrots is not only pretty to look at, it’s also bursting with flavour and nutrients! It can be made in advance, so it’s the perfect salad for meal prep, parties or weeknight meals.

Kale Pesto Pasta Salad
Pesto pasta salad with homemade kale-basil walnut pesto, sun-dried tomatoes, and broccoli. Serve it up at your next BBQ or picnic!


Zucchini and Kale Quiche with a Sweet Potato Crust
Enjoy this delicious gluten-free quiche with a sweet potato crust any meal of the day! Try substituting kale for swiss chard or spinach, or adding a variety of other veggies based on what you have in the fridge.  

Creamy Tuscan White Bean and Kale Soup
This soup is hearty, warming, comforting, SO flavorful, and packed with nourishing veggies and fiber-rich beans. Basically, a hug in a bowl. 

Chicken Kale Soup
This recipe is an easy, hearty, and comforting soup recipe that’s perfect for chilly days and light lunches.

Kale and Sweet Potato Saute
Serve as a side for breakfast, lunch, or dinner, or on its own topped with tofu, a poached egg, or chicken breast. 

Kale and Pumpkin Frittata
This kale and butternut pumpkin frittata is a delicious and easy one-pan recipe. Serve it for breakfast, brunch, lunch or dinner!