Cavolo Nero | Health Benefits of Cavolo Nero | Jamie Oliver Vegepedia | Jamie Oliver (2024)

FAQs

Cavolo Nero | Health Benefits of Cavolo Nero | Jamie Oliver Vegepedia | Jamie Oliver? ›

Cavolo nero is a type of green leafy veg like kale. These veggies are good sources of folic acid and vitamins A, K and C. 80g of raw cavolo nero counts as one of your 5-a-day.

Here are some key nutrients found in Cavolo Nero: Vitamins: Cavolo Nero is an excellent source of vitamins A, C, and K. These vitamins contribute to healthy skin, immune function, and bone health. Fiber: Cavolo Nero is rich in dietary fiber, which aids in digestion, promotes satiety, and supports a healthy gut.

Cavolo nero (pictured above) is a type of kale also known as black cabbage or Tuscan kale. It is non-hearting with long strap-like leaves similar to savoy cabbage in texture. It has a blue-green colour that cooks to an intense silver beet green.

Health Benefits of Cavolo Nero

Cavolo nero can play an important part in a healthy balanced diet, and is a tasty and easy way to enjoy one of your five-a-day. Like kale, it is a good source of lutein, vitamins K, A and C, and a significant source of the B vitamins.

Cavolo nero is incredibly versatile and can be boiled, stir-fried, steamed or eaten raw with a dressing. The best way to prepare it is to remove the central stem and shred the leaves. We advise not to eat the core as it's generally quite tough.

Various nutrients in kale may support heart health. The American Heart Association (AHA) recommends increasing the intake of potassium while reducing the consumption of added salt, or sodium. This can reduce the risk of high blood pressure and cardiovascular disease.

Turns out purple kale is even better than the green variety because it contains anthocyanins which are responsible for the purple colour (the same nutrient that blueberries and cranberries contain), which have even more powerful antioxidant properties.

WHAT IS CAVOLO NERO? Cavolo nero, also known as Tuscan kale or black kale, is a brassica that's very similar to kale. It originates from Italy but is now grown in the UK. Its name, which means 'black cabbage' in Italian, alludes to its strikingly dark green colour.

Alternatives to cavolo nero

Try cabbage or kale.

RELATED: Believe It Or Not, Kale Actually Lives Up To All Of Its Hype—Here's Why. Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Which one is healthier, spinach or kale? ›

"However, if you are looking for a food that is particularly high in fiber, vitamins K and C, kale is a better choice," she said. "If you are looking for a food that is particularly high in folate and a source of iron, and vitamins A and E, then spinach is a better choice."

A delicious and colourful combination of antioxidant-packed ingredients. As cavolo nero has quite hard leaves, it's important to 'massage' it or it can be tough. You can replace it with kale if you prefer, but I find the cavolo tastier and easier to digest.

Kale is a powerhouse, and packs in much higher levels of most nutrients than green cabbage – it provides around half our daily needs for vitamin A and folate, and all our vitamin C requirements. It's also one of the richest food sources of lutein and zeaxanthin – it has 81 times more than savoy cabbage.

Since we had no immediate plans for cooking the Cavolo Nero I put it in a plastic Stayfesh bag, in the fridge, which will keep it in good condition for at least a fortnight.

Flea beetles love munching on Cavolo Nero leaves, making it look unattractive. Cover with fine netting or horticultural mesh from the moment they are sown. Encourage natural predators such as ladybirds and ground beetles, or spray with BugClear™ Fruit & Veg.

For optimal freshness, cavolo nero is best stored in a bag or airtight container and kept in the fridge.

Both spinach and kale have plenty of nutrients to offer, but they do differ slightly. Kale, for example, has more calcium, vitamin C, and vitamin K than spinach, while spinach has more vitamin A, vitamin E, iron, potassium, zinc, folate, and magnesium.

Unlike cavolo nero or kale's curly, narrow leaves, collard greens' leaves are large, smooth, and flat. Known as spring greens in the UK, they're pretty much unloved and are far from receiving the same recognition as collard greens in the US.

Being a good source of calcium and Vitamin K, kale may help in boosting bone health. Consumption of kale may help in detoxifying the body. It may help in managing malnutrition problems. Being a good source of iron and Vitamin C, it may help in boosting immunity.