All hail the kale


Make a habit of incorporating kale into your meals because it is packed with vitamins and minerals that your body needs. Our Food Editor Ntwenhle Gcabashe shares more on the nutrient-rich food.

Kale is a spinach or cabbage-like vegetable with curly or straight and green or purple leaves. It has an earthy and slightly bitter taste.

Nutrition fact – This leafy vegetable is low in calories and high in nutrients such as lutein and zeaxanthin. Scientific studies have shown that it prevents blood clots and heart disease while also building strong bones because of its richness in vitamin K. It also contains vitamin C, which helps to fight viruses and infections such as colds and flu.

Storage – Store kale in a sealed plastic bag in the refrigerator for four to five days. Do not wash it before storing it as the moisture will spoil it. Instead, wash it thoroughly before cooking.

Preparation – Although it is best enjoyed uncooked in salads, you can also cook it. Do this properly so that you don’t lose all the nutritional benefits it offers. This also helps to preserve its colour. Steaming and microwaving tend to be among the best cooking methods because they don’t involve using too much water or require a long time to prepare. Steam or microwave it in water for about five minutes. The longer you cook dark, leafy vegetables, the more nutrients they lose.

Kale and Peppadew Stir Fry

Prep time: 5 minutes

Cooking time: 20 minutes

Serves: 2

  • 3 cups chopped kale
  • 1 cup chopped peppadew pepper
  • 2 tablespoons (30ml) oil
  • 1 spring onion, chopped
  • 1 garlic clove, chopped
  • 1 teaspoon grated ginger
  • 1 cup cooked ham, chopped
  • 1 tablespoon (15ml) oyster sauce
  • Salt and pepper
  • Noodles, for serving
  1. Heat oil in a frying pan. Fry onion, garlic and ginger for 4–5 minutes.
  2. Add kale and peppadew, and fry until soft.
  3. Stir in ham and oyster sauce. Season with salt and pepper.
  4. Serve with noodles.