Keep kale and hearty with this superfood brassica

Prawns with kale, chilli and lime
Prawns with kale, chilli and lime
Enwezor Nzegwu from the Great British Bake Off of 2014, with University of Portsmouth students.

Picture: Tamara Siddiqui

Bake Off star reveals top tips and whips up recipe for success

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Curly, flat-leafed or red kale has become popular in our diets in the past decade and it is grown here, so eating it supports our farmers while we get the benefits of this superfood.

Buy whole, firm, dark green heads if possible and pick the frilly leaves from the stalks.

Grinding the coriander seed, pink peppercorns and sea salt

Grinding the coriander seed, pink peppercorns and sea salt

This leafy cabbage belongs to the brassica family.

It contains vitamins K, A and C along with a long list of minerals.

It has been reported to lower cholesterol and help detoxify our bodies.

What I really like about kale, though, is its beautiful colour, texture and that it’s really easy to cook.

In modern society we are all rushing around trying to cram as much into our days as possible and our food quite often seems to be forgotten.

If I’m out and have not put something in the oven for our return or I’m running late, it’s nice to have something that’s quick to prepare and also tasty.

A few heads of kale and some large prawns make for a really quick evening meal if served with rice, or a light lunch on its own.

The robust earthy flavour works really well with fish or shellfish and this whole dish is locked together with chilli, garlic and lime.

Prawns with kale, chilli and lime

Ingredients

200g picked curly kale

500g large peeled prawns (raw)

1 shallot finely-chopped

4 cloves garlic thinly-sliced

Teaspoon chopped ginger

1 bird’s eye chilli chopped

Zest and juice of 1 lime

Teaspoon coriander seeds

1/2 teaspoon pink peppercorns

Teaspoon sea salt

2 tablespoons olive oil

Method

1. Put a large pan of salted water on to boil.

2. Grind the coriander seed, pink peppercorns and sea salt in a pestle and mortar.

3. Gently fry the garlic, shallot and ginger in the olive oil for one minute.

4. Add the chilli and lime zest. Stir and then add the pink peppercorn mixture.

5. Put the kale into the boiling water for 1 minute and at the same time add the prawns to the pan.

6. Drain the kale and turn the prawns.

7. Add the lime juice to the prawns and stir in the kale.

8. Toss it all together. The prawns will be pink and firm and it’s ready to serve.