Roasted kale and cheese gnocchi with chilli tomato sauce

Its rise to vegie fame was swift and kale is now inescapable. But there’s good reason to jump on the all-hail-kale bandwagon

It’s the go-to veg for smoothies, salads and stir-fries and everyone is singing its praises – almost to the point of fatigue. In fact, there’s a good chance if you mention it someone will roll their eyes. But this crinkly-leafed green has earned its place, and here’s why.

The nutrient-dense veg has 45 flavonoids with various antioxidant and anti-inflammatory effects. It’s a member of the Brassica family, which includes broccoli, cauliflower and cabbage, and is a potent source of vitamins K, A and C, fibre, calcium and carotenoids, and the minerals copper, potassium, iron, manganese and phosphorus.

Here’s a clearer idea of its nutrient value: One cup of chopped kale contains 33 calories, 9 per cent of the daily value of calcium, 206 per cent of vitamin A, 134 per cent of vitamin C (twice the amount gram for gram than a medium-size orange), and 684 per cent of vitamin K.

“Superfood” may be over-used, but kale really does fit the bill.