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A member of the cabbage family, kale comes in two forms: kale, which has smooth leaves, and curly kale, which has crinkly leaves. Curly kale is the most common of the two. Instead of forming a head, the leaves grow in a loose rosette at the top of a stem. The leaves are green, sometimes tinged with blue or purple, and their flavour is strong and distinct.
Kale is one of the healthiest veggies you can put on your plate. One serving, which contains just 30 calories, provides a day's worth of vitamin C, twice the recommended daily intake of vitamin A, and nearly seven times the recommended amount of vitamin K. Add a sizable dose of minerals and healthy fatty acids, and you've got yourself a nutrition powerhouse.
Prepare it: Break the leaves from the stalk, and trim away the tough centre stalk. Wash, then shred or chop.
Store it: In a perforated bag in the fridge. Kale becomes increasingly bitter the longer it is kept, so eat within two or three days.
Cook it: Kale is most commonly boiled. For whole leaves, rinse, then put them in the pan without shaking the water off, cover, then cook for up to 2 minutes, until wilted; drain thoroughly.
For chopped or shredded leaves, put in a pan of water 1cm deep with a pinch of salt, then bring to the boil and simmer up to 5 minutes, until wilted; drain thoroughly. Pan fry (up to 10 minutes).
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