Kale – Bags of Potential
Thursday 1 October 2009
In season now, British kale has bags of potential. Add to a curry or a soup, stir fry or steam, kale is simply one of the most versatile vegetables you can choose. Packed with four times more vitamin C than carrots, richer in folate than broccoli, and with double the magnesium of spring greens, kale has so much to offer. With its distinctive flavour and vibrant colour, kale complements a wide range of dishes as these new recipes from www.discoverkale.co.uk show.
Low in saturated fat, this tasty Fish and Kale Creole is a simple family supper that takes just 10 minutes to prepare. The colourful combination of tomatoes, sweetcorn, kale and pineapple looks and tastes fantastic. Even better it costs less than £5 for a family of four, so is easy on the purse too!
For a delicious dinner for friends or family, try Beef and Kale Lasagne. Using store cupboard ingredients and ready prepared kale, this dish is hassle free and can even be made in advance. Serve with a bag of green salad or seasonal vegetables - the choice is yours.
For a speedy solution when time is short Kale, Ginger and Chicken Stir Fry is low in calories but not in flavour! At less than 300kcals per portion this dish is done and dusted in less than 20 minutes and costs just £1.27 per head.
Kale is a perfect match for spicy foods and Prawn and Kale Madras Curry is great for a Friday night with friends. This spicy supper is made in moments too, which is just what you need at the end of a busy week!
There are lots of different ways to use kale so it's easy to use the whole bag. Add a handful of kale to vegetable or minestrone soup, stir fry with almonds or mix cooked kale with mashed potato for a delicious bowl of colcannon.
Kale is in season in the UK from June to March. Usually sold ready prepared it is so easy to use this home-grown and versatile vegetable. Kale is a useful source of vitamins K, A and C, as well as containing significant amounts of manganese, copper, fibre, calcium, iron, the B vitamins, vitamin E, and lutein.
Ends
For more recipe ideas and images, or to arrange a visit to a kale grower, please visit www.discoverkale.co.uk or contact:
David Gough
Ceres
Tel: 0118 947 5956
M: 07884 353 474
E: david.gough@ceres-pr.co.uk
Editor's notes:
- Kale is a useful sources of vitamins K, A and C as well as significant amounts of manganese, copper, fibre, calcium, iron, the B vitamins, vitamin E, and many other elements
- Kale is an excellent source of lutein - a cartenoid found not only in dark green vegetables but also in various fruits
- Epidemiological studies have shown that people who eat a diet rich in lutein are less likely to suffer from Age-related Macular Degeneration (AMD), the leading cause of blindness in the Western World. The macula is a small area at the very centre of the retina, responsible for what we see in front of us, that allows us to see fine details for activities such as reading and writing
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