Earthy, robust and slightly bitter, kale survives a proper cook — it wilts into silky greens yet keeps enough texture to be worth eating.
When is it in season? UK · fresh produce
Energy
35 kcal per 100g 2% RNI
Carries the calories a body runs on day to day from carbohydrate, protein, fat and alcohol. How much you need varies widely with age, activity and goals.
Reference: 2000.00kcal per day (UK Reference Intake)
A water-soluble antioxidant that also helps with collagen formation and boosts the absorption of plant iron. Citrus, peppers, berries and brassicas are rich sources. UK RNI is 40mg — notably lower than the US figure.
Vitamin K is essential for blood clotting and bone metabolism. Two main forms exist: K1 (phylloquinone) from green vegetables and K2 (menaquinone) from fermented foods and gut bacteria.
Health benefits: Essential for blood clotting and coagulation · Supports bone health and bone density · May help prevent arterial calcification
The mineral bones are built from, also used in muscle and nerve signalling. Dairy, fortified plant milks, calcium-set tofu and dark leafy greens are the vegetarian standbys.