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Last post in A Few Ways With…we touched on Besan Tarts and the wonderfully delicious chickpea flour (besan flour) that makes them. This week it’s an oldie but a good one to keep reinventing so your diet forever feels the DIVERSITY that it needs and your body craves…hello KALE.

Kale came  to the spotlight a few years back now but the reality is that it’s been present in many cultures diets for some time because, well the reality is…it’s cabbage. Yep. Cabbage. So all the times you’ve turned your nose up at cabbage served up in a salad, but lose yourself in a green smoothie packed with kale, know that you are more or less eating/drinking the same thing. So now that’s clear…let’s give some lovin to the kale.

To recap on KALE and few nutrition highlights of this super cabbage, kale is:

  • rich in phytochemicals (nutrients plants known for their powerful health supporting benefits), antioxidants, vitamins and minerals including vitamin A, C, K, calcium and iron.
  • super source of fibre to keep your digestive system on track
  • bursting with sulfur (common in many of the cabbage family which is why we love them) which is a powerful nutrient in liver detoxification pathways

Now, kale shouldn’t be limited to raw smoothies of course so here’s  just a few ways I love rockin out kale:

  • BLANCHED and rolled into rice paper wraps with veges, sprouts, chilli, mint, coriander and poached shredded chicken
  • MARINATED with lemon juice and salt (give it a little massage), then tossed through salads like the Poached Chicken, Kale and Citrus Salad you see featured (recipe here)
  • SAUTEED with capsicum, spices, red onion and a couple of eggs cracked on top for a protein and fibre rich meal
  • STEAMED with other delicious vegetables for the season
  • SHREDDED and tossed with red cabbage, grated carrot, herbs a plenty and light toss with coconut cream, spices and lemon juice for a nice clean take on ‘slaw’
  • BLENDED in smoothies with herbs, kiwifruit, coconut water, green apple or basically any other ingredients you might like to throw in your blend that day
  • WHIPPED with almonds, olive oil, garlic, lemon juice and nutritional yeast with any other herbs that are on hand for a yummy pesto to keep in stock in the fridge

Simple isn’t it? A different way to use Kale for every day of the week. The options are endless in cooking, nutrition and health, it’s just about opening your mind to them and the rest will flow from there.

Now, can I get a KALE YEAH?




Jacqueline Alwill

Jacqueline is an Accredited Nutritional Medicine Practitioner specialising in family and early childhood nutrition and gut health. She writes for several media publications, hosts a regular nutrition segment on Channel 7 and in 2016 published her first book, "Seasons to Share" (Murdoch Books). Jacqueline is passionate about working with corporations and brands to support and educate their community and audience and is currently a media spokesperson and ambassador for Remedy Drinks, Eimele Australia, Woolworths, Kitchenaid and Nutrition Director at Bondi Bubs Wholefoods. She is mum to Jet and outside her working hours you'll find her with her family in the surf, on the beach, or out and about in nature.

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