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Until the middle ages, kale was one of the most common green vegetables in all of Europe and now it is one of the most trendy vegetables in New Zealand. 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.


Kale is one of the most nutritionally dense vegetables. It is a good source of vitamin A (from beta-carotene), C and K plus copper. It is also a source of folate, vitamin B6, calcium, magnesium and manganese plus potassium. In addition it contains an array of phytonutrients including flavonoids, carotenoids and glucosinolates.

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 is a versatile vegetable and can be used in a variety of dishes.

Use in smoothies 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.

Pams Fresh Express Baby Kale Salad available at New World

The information provided on this website is not intended as a substitute for professional medical or diet advice. Always seek the advice of your physician or qualified health care provider with any questions you may have regarding health and well-being.