Kale is often touted as a superfood as it contains four times the vitamin C content and twice the selenium content of spinach, as well as nutrients like vitamin E and beta-carotene. These are all important for supporting a healthy immune system. It also contains calcium and potassium which are thought to help bone and heart health.
Coconut and kale fish curry
1 tbsp rapeseed oil
1 onion, sliced
thumb-sized piece ginger, sliced into matchsticks
1 tsp turmeric
3-4 tbsp mild curry paste (Keralan works well)
150g cherry tomatoes, halved
150g kale, chopped
1 red chilli, halved
325ml reduced fat coconut milk
300ml low-salt stock
250g brown rice
100g frozen king prawns
2 cod fillets, cut into chunks
2 limes, juiced
½ small bunch coriander, chopped
handful of toasted coconut flakes (optional)
Heat the oil in a casserole dish. Cook the onion with a pinch of salt for 10 mins until it starts to caramelise. Stir through the ginger, turmeric and curry paste, and cook for 2 mins.
Add the tomatoes, kale and chilli, and pour in the coconut milk and stock. Simmer for 10-15 mins or until the tomatoes begin to soften. Scoop out the chilli and discard.
Cook the rice following pack instructions. Gently stir the prawns and cod through the curry, then cook for another 3-5 mins. Squeeze over the lime and stir through half of the coriander. To serve, scatter over the remaining coriander and the coconut flakes, if you like. Serve with the rice.
This is super handy to keep in the fridge and whip up a quick tasty supper. Or you can use it when making our recommended recipes with beetroot!
85g pine nut, toasted
85g parmesan (or vegetarian alternative), coarsely grated, plus extra to serve (optional)
3 garlic cloves
75ml extra-virgin olive oil, plus extra to serve
75ml olive oil
juice 1 lemon
spaghetti or linguine, to serve
Put the pine nuts, Parmesan, garlic, oils, kale and lemon juice in a food processor and whizz to a paste. Season to taste. Stir through hot pasta to serve, topping with extra Parmesan and olive oil, if you like.
To store, put in a container or jar, cover the surface with a little more olive oil and keep in the fridge for a week, or freeze for up to a month.