Kale has been very trendy with the hipster kids recently. This may be because it rhymes with more words than any other vegetable (you try rhyming aubergine). So every time you eat it you can break out your best rhyme. Here’s ours: hail, hail, the mighty kale, it’s so curly, it can never fail!
Kale is a leafy green vegetable and contains vitamins (K and C), minerals (manganese, calcium and iron) in addition to polyphenols and fibre.
Look out for kale that has fresh, crisp leaves and avoid those that are limp and yellow.
To store kale, just keep it dry and in the fridge for up to a week.
To prep kale – if on the stalk break the leaves off, trim away the tough centre stalk, wash thoroughly and chop. If you find kale slightly bitter, try massaging it for a few minutes in some olive oil before cooking as this helps to release some of its bitter compounds. You can steam, boil or sauté you kale or if you like it crunchy try baking it with some salt and pepper to sprinkle into your salads.
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August - March
Here are some of our favourite ways to engage kids with kale:
Find your go-to meals in our family favourites section and see what veggies work best with them.
Find out how to add more veg to your suppers here.
The moments before food is offered can be a perfect opportunity for engagement that can help make it more likely a child will eat it!
The first thing to do is remove the pressure. If the veg doesn’t get eaten, it’s not the end of the world. There will be other days, other dinners, other chances. Fun is key here – try not to worry about mess, perfect table manners, or playing with food. Instead, focus on making the process of getting the food to the plates, readying the table, and the actual eating relaxed.
The best principles for success here are the Three Rs (role modelling, rewarding, re-offering) which you can read about here.
But there is one more way you can serve for success, and that is giving your child a role. You don’t have to do this every time, just encourage them in their strengths through it when you can.
Here are some of our favourite ideas:
Design a menu
Come up with a silly name or story for a dish
Help with making a meal plan and choosing veg for dinners or snacks
Help to serve up the meal on dishes, lay the table or create a centrepiece to be involved in the physical ‘serving up’ process
The Wonderful World of Veg
Check out our vegepedia. When to buy in-season. How to store them to keep for longer. How to engage children with each veg, and simple ideas of how to prepare and cook them for maximum taste and minimum waste. Select a veg…