Lacinato Kale

Lacinato kale which is also known as ‘black cabbage’ is usually used in Italian cuisines. Normally, the vegetable grows around 60 to 90 centimeters in height. It has dark blue-green colored leaves which are slightly sweeter in taste.

Since the leaves have a texture as that of a dinosaur skin, one of the varieties of lacinato kale is also called as ‘dinosaur kale’. The leafy vegetable is cultivated in Tuscany and is the prime ingredient in minestrone and ribollita.

So, as we proceed, let’s look at the nutritional value of black cabbage and the health benefits it offers.

Nutritional Value of Lacinato kale

If you consider a serving of one cup, then there are as much as 35 calories. While the sodium content is 30 mg, potassium is around 299 mg, and carbohydrates are 7 grams. Interestingly, black cabbage is a rich source of Vitamin A and Vitamin C because the nutrient content is 210 percent and 130 percent respectively. Apart from everything else, the percentage of Calcium is 10 percent and Iron is 6 percent.

Health Benefits of Lacinato Kale

Health Benefits of Lacinato KaleJust like Brassica vegetables, black cabbage always contributes to the overall health of an individual. So, let’s look at the benefits one after the other.

Boosts the Immune System

Due to the presence of Vitamin A, K and C, the vegetable is recognized for its immune-enhancing effects. In fact, the foodstuff aids in maintaining the level of the immunoglobulin A, an antibody that maintains the mucus lining of the respiratory and the gastrointestinal tract. Moreover, the compound boosts the immune system by combating the growth of bacteria and virus strains.

Enhances the Metabolic Activity

Being a rich source of Vitamin C, the leafy vegetable helps in enhancing the metabolic activity. But, if the person is eating in large quantities, then it might slow down the metabolism. So, for ruling out the problem, it’s always a good idea to steam some portion of kale.

Keeps the Heart Healthy

Kale contains bile acid sequestrants which help in controlling the cholesterol level. This eventually promotes heart health and keeps the individual away from cardiovascular diseases.

But, for better results, steamed kale enhances the binding ability of sequestrants and reduces the cholesterol level to a great extent.

Good for the Bones

With the presence of Calcium, lacinato kale contributes to the overall development of bones. Eating leafy vegetables is a great way to prevent Osteoporosis. If you take lacinato kale salad while having your meal, then it always strengthens the bones.

Good for the Skin

Kale is always good for the skin because the Vitamin C helps in creating of collagen. Besides, copper enhances the synthesis of melanin for protecting the skin against the sun. The cell growth is also promoted due to a number of antioxidants and Vitamin A.

Detoxifies the Body

Kale is one of the best vegetables which helps in detoxifying the body. The chlorophyll present in kale acts as a chelating agent which binds toxins together. In addition, the high Diindolymethane (DIM) content not only cleans the entire system but also protects the individual against harmful toxins.

Helps to Lose Weight

Owing to less calories and fat, the vegetable helps in losing weight. So, if you have the urge to eat more, then it’s better to include lacinato kale in your diet. This would stop those cravings for food items as the stomach gets filled.

Supports Eye Health

Apart from zeaxanthin, kale contains a carotenoid which is nothing but Lutein. These compounds work to protect the eyes from ultraviolet rays and any kind of damage due to sunlight. On the whole, the individual may not have to visit the doctor if he has been eating lacinato kale regularly.

Improves Blood Health

Since iron and Vitamin K is present in kale, the vegetable enhances the ability of blood to clot. Moreover, the person doesn’t have to worry about blood health because iron certainly aids in the production of red blood cells.

How to Cook Lacinato Kale Recipe

Lacinato Kale RecipeLemony Braised Lacinato Kale recipe is always healthy and a delicious dish for meals. Even though it takes time to prepare the dish, you would be presenting something special for your loved ones.

So, let’s have a look at the time required to cook the dish, the steps and the number of servings.

Preparation Time

While it’s pretty easy and simple to prepare lemony Braised Lacinato Kale recipe, the individual may take as much around 15 minutes.

Cooking Time

When you start cooking the vegetable, you need to spare at least half an hour. But, the time for cooking would then depend on how well you fry the vegetable.


  • 1 bunch of Lacinato kale wash thoroughly under water
  • Half a tablespoon of fruity olive oil
  • Two to three garlic cloves for enhancing the taste
  • Some dry white wine
  • Half or quarter cup of chicken stock
  • 1 teaspoon of sea salt
  • 1 to 2 spoons of fresh lemon juice


Step 1: You should first cut the centermost rib of the leaves with a sharp knife.

Step 2: As soon as you stack the leaves, you should slice the bunch into 1 inch pieces.

Step 3: After boiling a pot of water, you should cook the vegetable leaves for three to five minutes.

Step 4: Now, take a large fry pan, heat some olive oil, add garlic and sauté the leaves for some time.

Step 5: After adding some wine, you should cover the pan and cook till the liquid evaporates.

Step 6: In the end, you should add a quarter cup of chicken stock and cook till the leaves become tender. Serve the dish and season it with lemon juice and a pint of salt. But, before moving ahead, you can take a bite and check whether anything else needs to be added.


With the aforementioned list of ingredients, you can think about 2 servings for the lacinato kale salad.

Although you love eating a dish pertaining to lacinato kale, you should refrain from consuming it in raw form. The leaves are goitrogenic in nature and may inhibit the thyroid to play its role.

Feel free to share this blog with others who are seeking to prepare something different for numerous occasions.

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Hardip Koradia is a pro health blogger with years of experience in writing resourceful articles on different health topics like alternative health, natural health, home remedies, yoga, diet, etc. His passion for health inspired him to start AyurHealthTips, a growing health blog.