Kale
Brassica oleracea var. sabellica · kale · chou frisé
Kale: what every chef needs to know
Kale — a non-heading cabbage variety with dark green heavily crinkled or bubbly leaves. It is one of the most nutrient-dense vegetables: rich in vitamin K (817mcg/100g raw), vitamin C, beta-carotene, calcium and iron. Kale contains oxalic acid which reduces mineral absorption; blanching increases the bioavailability of minerals. The typical strong flavour mellows after frost through starch-to-sugar conversion; kale is best after the first frost (October–November). In Tuscan cuisine, Lacinato kale is used, a smooth dark green variety. Kale is one of the most gluten-, lactose- and allergen-free vegetables.
Kale: nutritional values per 100g (raw)
Based on unprocessed product. Source: NEVO 2021 (RIVM/WUR) — the Dutch food composition database, managed by RIVM and Wageningen University.
Nutritional values are indicative for unprocessed raw materials. Preparation method, variety and origin may affect values. Source: NEVO 2021 (RIVM/WUR).
Kale: classic dishes
Proven preparations from the professional kitchen — from haute cuisine to global restaurant classics. Use as inspiration for menu development and recipe costing.
The Dutch national dish: mashed potatoes with kale, crispy bacon lardons and Gelderse rookworst, served with mustard and gravy.
Traditional North German dish of braised kale with Pinkel (smoked sausage with groats) and salted bacon, a winter classic from Bremen and Oldenburg.
Italian-inspired crispy kale chips of Lacinato kale (cavolo nero) with olive oil, sea salt and Parmesan, popular in modern vegetarian cuisine.
Kale: preparation techniques
Exact temperatures and times for HACCP compliance. Core temperature is leading for poultry and pork.
Boil kale separately for 5 minutes, squeeze well, chop finely and fold into the mashed potato; add rendered bacon lardons and gravy for a classic Dutch stamppot.
Blanch and cool immediately in ice water to preserve colour; squeeze well before further use; blanching reduces bitter flavours and improves mineral absorption.
Remove the tough rib, tear into pieces, toss with olive oil and sea salt; spread on parchment paper without overlapping; turn halfway for even crispiness.
Chop finely, drizzle with lemon juice and olive oil, massage with your hands for 5 minutes to break down cell walls; rest for 30 minutes for a softer texture.
Kale: HACCP storage and food safety
Based on Codex Alimentarius (WHO/FAO) and EU Regulation 852/2004. Consult your national authority (NVWA/FDA/FSANZ) for applicable local standards.
Kale: global seasonal overview
Availability per climate zone — Northern Europe, Mediterranean and warm climate. Relevant for purchasing planning and international menus.
Winter vegetable par excellence. Flavour improves after the first frost (October). Peak season: November–February.
Kale: EU-14 allergen information
Full overview compliant with EU Regulation 1169/2011 (Annex II). Raw material information — always verify with your supplier for processed products and possible traces.
Raw material information (unprocessed product). Processed products may contain traces. EU Regulation 1169/2011 Annex II.
Kale: wine pairings
Every wine recommendation is verified via at least 4 independent sources: wine specialists, sommeliers and culinary authorities. Serving temperatures conform to Wine Enthusiast and Vintec guidelines.
The mineral-driven, neutral Silvaner is the classic accompaniment to Grünkohl mit Pinkel in North German cuisine: crisp enough to balance the robust kale aroma.
- Franken Silvaner
- Rheinhessen Silvaner
The full yet gentle Auxerrois pairs with the bitter, earthy flavour of kale and provides enough body for richer preparations with bacon and sausage.
- asace Auxerrois
- asace Pinot Blanc-Auxerrois
Wine advice is for culinary information purposes only. Wines and appellations are exemplary; availability varies by region and supplier.
Frequently asked questions about Kale
How do I remove the rib from kale?
Strip the leaf from the rib by holding the rib with one hand and pulling the leaf downwards with the other, or cut the rib away on both sides with a knife. The rib is edible but tough; it is removed for crisps and salads.
Why is kale sweeter after frost?
Frost activates enzymes that convert starch to sugars (the same reaction as in parsnip and Brussels sprouts). This mellows the bitter glucosinolates and gives kale a sweeter, richer flavour. Storing kale in the refrigerator has a comparable effect.
Is kale suitable for people on a low-FODMAP diet?
In moderate quantities (up to 75g per portion) kale is considered low-FODMAP. Large quantities of kale contain fructans that can cause discomfort in sensitive individuals. Consult a dietitian for personal advice.
At what temperature should you store Kale?
Store Kale at 0-4°C, compliant with EU Regulation 852/2004 and Codex Alimentarius guidelines.
How do you prepare Kale professionally?
The primary professional technique for Kale is Stampen with potato at 100°C koken for 20 min (aardappel) + 5 min (boerenkool koken). Always verify core temperature with a calibrated probe thermometer.
Does Kale contain allergens?
Kale is free from all 14 EU declarable allergens under EU Regulation 1169/2011 Annex II. Always verify with your supplier for processed variants.
Legal disclaimer: For informational purposes only
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Informational character
The information on this page has been compiled exclusively as reference material for professional kitchen staff. KitchenNmbrs does not provide legal, medical or commercial advice. Data on preparation techniques, storage temperatures, HACCP guidelines and allergens is based on publicly available professional sources and applies to the raw ingredient in its unmodified state.
Your responsibility as operator (FBO)
Under EU Regulation 1169/2011 (Food Information Regulation) and EU Regulation 852/2004 (HACCP Hygiene Regulation), the Food Business Operator (FBO) is solely and exclusively responsible for:
- Providing accurate, up-to-date and complete allergen information to the end consumer;
- Determining allergens in the finished product based on current supplier documentation;
- Maintaining and documenting a demonstrable HACCP management system;
- Controlling cross-contamination risks within their own production environment;
- Compliance with local food safety authority requirements.
Allergen information: Limitations
The allergen information on this page relates to the ingredient as such. The actual allergen composition of your purchase may differ due to:
- Varying suppliers, production facilities or growing regions;
- Cross-contact during production, transport or storage ("may contain");
- Changed product formulations not yet reflected in public sources;
- Processing or preparation in your own kitchen that introduces new allergens.
Always verify allergens against the current specification sheets (spec sheets) from your supplier. Orally or informally provided allergen information is not legally valid under EU Reg. 1169/2011.
Milk allergen and lactose intolerance
The EU-14 allergen "Milk (including lactose)" covers two distinct conditions, both of which require declaration: (1) cow's milk allergy, an immunological reaction to milk proteins (casein, whey), and (2) lactose intolerance, an enzymatic deficiency (lactase) preventing digestion of milk sugar. Both groups must be informed separately on the menu. Lactose-free is not the same as milk-protein-free: a guest with cow's milk allergy may still react to lactose-free products.
Limitation of liability
KitchenNmbrs B.V. excludes all liability for direct or indirect damages arising from:
- Use of the information on this page as the basis for commercial or operational decisions;
- Allergic reactions, food poisoning or other health incidents involving guests or staff;
- Inaccuracies resulting from changed product compositions by third parties (suppliers);
- Non-compliance with food safety laws and regulations.
All information is subject to the KitchenNmbrs Terms and Conditions.
Official sources and authorities
Legal basis: EU Reg. 1169/2011 Annex II (EU-14 allergens) · EU Reg. 852/2004 (HACCP) · Local food information legislation as applicable
