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Veg Namesx35_FINAL_COMPLETE-Kale

Kale

Kale grows well in the UK, so is often seasonal and always cheap. It can be used in place of other leafy greens, but usually needs a little longer cooking time as it is tougher than spinach or chard. If your kids aren’t too sure about bitter, wilted greens, kale crisps with their crispy saltiness can be a great option. Just toss torn kale leaves (remove stalks) with a little oil and salt and bake for just 5 mins until crispy!
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Understanding Veg

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!

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Nutrition

Kale is a leafy green vegetable and contains vitamins (K and C), minerals (manganese, calcium and iron) in addition to polyphenols and fibre.

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Shopping Guide

Look out for kale that has fresh, crisp leaves and avoid those that are limp and yellow.

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Storage

To store kale, just keep it dry and in the fridge for up to a week.

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Serving Suggestions

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.

Coming In:

July

At Its Best:

August - March

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Engage

Here are some of our favourite ways to engage kids with kale:

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Your Food

Find your go-to meals in our family favourites section and see what veggies work best with them.

We’ve gathered together 15 of the nation’s favourite meals and given you step-by-step ways to make small improvements, helping you to make healthier dinners the easy way, and even showing you which veg work best with which recipes.
 
Find out how to add more veg to your suppers here.
 
rice and beans

Rice & Beans

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

veg tagine

Veg Tagine

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Mac ‘N’ Cheese

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Everyday Curry

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Sausage and Mash

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Jacket Potato with Toppings

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Lasagne

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Pasta Bake

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Roast

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Shepherd’s Pie

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Stew

Effort: 1
Complexity: 1
Cost: 1

Family Favourite

Chilli con Carne

Effort: 1
Complexity: 1
Cost: 1

Family Favourites

Kale

If You Like…Try

Does your child enjoy kale? That’s great! Kale is usually bitter and chewy, so why not try a similar texture and/or taste…

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Serving

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…

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