Tuscan Kale / Cavolo Nero

Also known asCavolo Nero · Lacinato Kale · Dinosaur Kale · Black Kale

Name: Tuscan kale, also called cavolo nero, lacinato kale, black kale or dinosaur kale (Brassica oleracea Acephala group) — a kale with long, narrow, dark blue-green, bumpy, crinkled leaves, with a sweet, earthy flavour that is milder than curly kale.

Description

Cavolo nero is a traditional variety from Tuscany, Italy, where it is an essential ingredient in winter dishes such as ribollita, a hearty bread and vegetable soup, and in fettunta, toasted bread with olive oil and kale. The name means “black cabbage,” for its very dark colour. Thomas Jefferson grew it in Virginia in the 1700s.

The leaves are tender and less bitter than curly kale, and more tender when cooked, with a deep, rich flavour. The nickname dinosaur kale refers to the bumpy texture of the leaves, resembling dinosaur skin.

Main nutrition value

Cavolo nero is an excellent source of vitamin K, vitamin A, vitamin C, calcium and fibre, with antioxidants such as lutein.

How best to be consumed

Tuscan kale is tender enough to cook quickly, or eat raw when sliced finely.

1. Simmer into ribollita, minestrone, and bean stews, where it turns tender and silky.
2. Sauté with garlic and chilli, or toss with pasta.
3. Slice very thinly and massage with oil, lemon and Parmesan for a raw salad.
4. Roast into crisp chips, since the flat leaves crisp well.
5. Strip the leaves from the tough central rib before cooking.

Overconsumption could cause…

Tuscan 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)ItalianFresh

Related foodsBaby Bok ChoyBok Choy / Pak ChoyChye Sim / Choy SumCollard GreensCurly KaleGai Lan / Chinese Broccoli

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