It is hardy and fibrous when fully mature, yet tender enough to be used as a raw salad green when young. The pale green stems are tough and should be removed, while the tightly curled leaves are chewy yet succulent. Kale has a earthy flavour with a nutty sweetness that is accentuated when cooked.
An excellent source of vitamin C, Kale provides iron, vitamin A, calcium, magnesium, potassium, protein, carbohydrates and dietary fiber. One half cup of chopped boiled Kale contains about 18 calories. Eat with fish, poultry and meats to enhance iron absorption. Kale is an incredibly versatile green considering its many forms and stages of harvest. Young sprouts add an earthy flavor to salad green mixes, while fully mature leaves may be steamed, braised, stewed, fried, sauteed, and even baked like a chip.