With vitamins C, K and A, iron, folate, omega-3s, calcium, magnesium and 2 grams of protein per cup. Kale is a pretty efficient way of eating healthily.
Happily, its also pretty damn tasty too.
Here's our 5 favorite ways to get some kale in our diet...
1. Simply chop, steam and dress with butter, lemon, black pepper and salt and serve with any traditional eurpean style dish.
2. Do the above but dress with sesame oil, honey, chilli and a little soy sauce for a beautiful asian style side dish.
3. Chop and add to any stir frys, currys, soups or stews.
4. Juice it! (with fresh beetroot, carrot, ginger, turmeric, lemon and a couple of glugs of Cusgarne pure apple juice)
5... or our personal autumn favourite.
Squash and Kale Salad
200g raw kale, chopped or shredded (a standard Cusgarne bag of Kale)
1 grated raw carrot
1 grated raw beetroot
1 orange peeled and in segments
flaked toasted almonds
1 roasted squash (delicata, butternut or gem rolet) cubed (2 if everyone is hungry)
1 teaspoon each of cumin seeds, cinnamon, ground coriander
salt and pepper to taste
for the dressing
1 teaspoon of miso paste (it just works)
glug of balsamic vinegar
juice of one lemon and one orange
a few big squeezes of honey
few glugs of olive oil
Bake the squash with some of the spices and oil until soft. Put all the dressing ingredients in a big salad bowl and mix up.
Wash the kale, chop or shred and put in the bowl with the dressing. Mix it all up, ideally with your hands, to soften it. Pop it in the fridge for half an hour or so to let the dressing soften the leaves.
Chop up the orange segments add to the salad and add the rest of the ingredients including the squash. Sprinkle a few more roasted almond and garnish with some herbs (parsley or rosemary works well)
Great with white fish, all meats, tagine or grilled halloumi.