Curly Kale

Name: Curly kale (Brassica oleracea var. sabellica) — the most common type of kale, with tightly ruffled, frilly, dark green leaves and a peppery, slightly bitter taste. Tuscan kale has its own page.

Description

Curly kale is one of the oldest cultivated brassicas, and has been grown for more than 2,000 years. It is extremely hardy, thriving in cold weather, and frost makes it sweeter, so it was long a vital winter green in northern Europe, Scotland and Scandinavia. It became fashionable as a health food in the 2010s.

The tough, curly leaves hold dressings and flavours, and soften when massaged, cooked or baked. They have a stronger flavour than flat kales, and the stems are tough and fibrous and are usually stripped out.

Main nutrition value

Curly kale is an excellent source of vitamin K, vitamin C and vitamin A, plus calcium, folate, fibre and the antioxidants lutein and zeaxanthin.

How best to be consumed

Curly kale needs to be softened, by massaging or cooking.

1. Strip the leaves from the stems, then massage with oil, salt and lemon for 2 minutes for a tender salad.
2. Bake into crisps with oil and salt at low heat.
3. Sauté, braise or add to soups, stews and colcannon.
4. Blend into smoothies with fruit.
5. Store unwashed in the fridge and use within a week.

Overconsumption could cause…

Curly kale is safe and healthy in food amounts.

1. Possible effects on warfarin and similar blood-thinning medicines because of the high vitamin K content, so keep intake steady rather than avoiding them.
2. Bloating and gas from the fibre and fermentable carbohydrates in brassica greens.
3. Possible effects on thyroid function in people with an underactive thyroid or iodine deficiency if very large amounts are eaten raw, since brassicas contain goitrogens; normal cooked servings are fine.
4. Oxalates, which matter for people prone to kidney stones when eaten in very large amounts, and which reduce the absorption of calcium and iron from the leaves.

GroupsLeafy Green VegetablesCruciferous (cabbage family)Low fatLow sodiumRich in calciumRich in vitamin ARich in vitamin CRich in vitamin KFresh

Related foodsKaleTurnip GreensRocket / ArugulaMustard GreensGai Lan / Chinese BroccoliCollard Greens

Wikipedia — Kale, used for origin, naming and history: https://en.wikipedia.org/wiki/Kale