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Cavolo Nero - In Season...September

Not heard of cavolo nero? It’s Tuscan kale, often used in Italian dishes. You’ll definitely have see it in minestrone soup.

It’s packed with antioxidants, vitamins and minerals, has a delicate, slightly bitter, flavour with a sweet aftertaste.

This recipe is fantastic – a real crowd pleaser – and goes well with meat or fish, veggie protein sources as well as casseroles and stews of all kinds.


2 tbsp olive oil

1 clove garlic, finely chopped

400g cavolo nero

¼ teaspoon sea salt

75ml cup water

Zest of half a lemon


1. Rinse the leaves and pat dry with kitchen paper. Cut away the tough central stalk. You could use the stalk later in a smoothie or soup.

2. Place the two sides of the remaining leaf on top of each other and slice into strips about ½ cm wide.

3. Add oil and garlic to a pan and cook on a low heat until the garlic softens.

4. Add the cavolo nero, salt and water. Turn heat to medium and cover with a lid, stirring occasionally (add a little more water if required).

5. Cook until the cavolo nero is tender and the liquid has evaporated, remove from the heat and stir through the lemon zest.


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