Kale

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A ruffled-leafed green vegetable that is a member of the cabbage family. With leaves that range in color from dark green to purple, kale is commonly used as a garnish for food presentation or as a cooked vegetable. The vegetable most often referred to as Kale has dark green leaves and can be eaten fresh or cooked as a side dish, providing a cabbage like taste. The stalks, which are generally tough, are usually discarded if they are more than 1/8 inch thick and only the leaf is eaten. Kale is also known as Borecole, Cow Cabbage or Kail.

Because of the frilly appearance of the leaves, all varieties of Kale can be used as a garnish to decorate food dishes and platters. However, Purple Kale is particularly decorative, due to the red and green colors in the leaves. Kale can be substituted with Collard Greens, Flowering Kale, Swiss Chard, Rapini, or Mustard Greens. Some of the other varieties of Kale include: Curley, Dinosaur (also known as Black Cabbage, Black Kale, Lacinato Kale, Black Tuscan Palm Tree Kale, or Cavolo Nero), Red Russian (also known as Ragged Jack Kale), and Purple Flowering Kale (also known as Ornamental Kale or Flowering Cabbage).

USDA Nutrition Facts

Serving Size1 cup, chopped
Calories50
Protein3g
Total Fat0g
Total Carbohydrates10g
Dietary Fiber2g
Potassium447mg
Sodium43mg
Cholesterol0mg
Serving Size1 cup, chopped
Calories42
Protein2g
Total Fat0g
Total Carbohydrates8g
Dietary Fiber1g
Potassium450mg
Sodium70mg
Cholesterol0mg
Serving Size1 package (10 oz)
Calories28
Protein2g
Total Fat0g
Total Carbohydrates4g
Dietary Fiber2g
Potassium333mg
Sodium15mg
Cholesterol0mg

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