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Kale (or kale) is enjoying a very recent popularity and is even dubbed a "superfood" for its many health benefits. It is eaten cooked or raw. 

It grows very well in Quebec because it can withstand temperatures down to -15 degrees. We love it for its low cost and its many health benefits. It can be used in soups, smoothies, in pesto or simply sautéed in a pan, like spinach. 

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cooking technique

This type of cabbage is eaten cooked or raw. 

  • Raw, its leaves are tough and tastier but can be added to salads. By massaging the leaves, they become more flexible.

  • Cooked, the leaves can be sautéed in olive oil or steamed for 20 to 30 minutes and then added to pasta dishes, omelettes, soups and stir-fries.

Price range

The bunch of kale costs about $2.50.


  • Strong antioxidant power;

  • Rich in vitamin A;

  • Low in calories;

  • Good source of protein;

  • Rich in fiber.

Click hereto view their nutrition facts.

Did you know?

Kale is popular in Quebec because it grows easily and can withstand temperatures down to -15 degrees.

How to choose it

Kale is usually sold in bunch form. Choose firm leaves without spots and bruises. The midrib of the leaf should not be blackened or brownish. For assured freshness, the stem of the leaf must be very brittle.

Available from July to November.


Kale can be stored in the vegetable drawer of the refrigerator. Ideally, it is recommended to consume it within 3-4 days after purchase, otherwise it may lose its texture and its content of certain sensitive vitamins. 


Tip for keeping it longer: wrap it in a dry cloth before putting it in the fridge or soak the stems in a glass of water as with a bouquet of flowers.

Tip: How to use the rod?

Too fibrous to eat, it can be marinated, added to soup or stew.


Recipe ideas


Curry with Kale and Chickpeas

This curry is delicious and super easy to make. Perfect for a winter evening!

To view the recipe,Click here.

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