Steamed Kale Mash

Ingredients

• 2 large kale leaves (about 80g), stems removed
• 3–4 tablespoons reserved steaming water

Method

1. 01

   Wash the kale leaves well. Remove and discard the tough centre stems, keeping only the leafy parts.

2. 02

   Tear the leaves into smaller pieces for even cooking.

3. 03

   Place the kale in a steamer basket over boiling water. Steam for 8–10 minutes until very tender.

4. 04

   Transfer steamed kale to a blender or food processor. Add 3–4 tablespoons of the steaming liquid.

5. 05

   Blend or mash until smooth. For a chunkier BLW-style texture, mash with a fork into a rough paste rather than blending.

How to offer

Mix into sweet potato or potato mash to soften the bitter flavour. Offer on a preloaded spoon.

Storage

Store in an airtight container in the refrigerator for up to 3 days. Freeze in ice cube trays for up to 2 months.

Nutrition note

Excellent source of vitamins A, C, and K. Rich in calcium, iron, and antioxidants. High in fiber.

Nutrition information is general guidance, not medical advice. Read our nutrition disclaimer