Perfection Fresh (Aust)
Cavolo nero - the Italian classic is now an Aussie legend
It hails from Italy's fertile Tuscany region where it's a staple kitchen ingredient - now Australian consumers are embracing the distinctive and versatile cavolo nero, more commonly known as Tuscan cabbage.
A member of the brassica family and a type of kale, Australian-grown cavolo nero (or black leaf kale), is widely available during the cooler months when it's perfect in hearty winter cuisine and its high nutrient content provides a good boost to the immune system.
While most other cabbages develop compact heads, cavolo nero leaves resemble lush, strappy tropical foliage and can grow up to a metre in the field although they are picked when they reach between 30-50cm. The dark green, almost black leaves which fold in slightly at the edges, are heavily crinkled with a bubbly appearance.
In Tuscany, cavolo nero - grown in almost every back yard - has been at the heart of traditional country or peasant cooking for generations. There it is rarely eaten or served as a side vegetable. Instead, it is usually shredded and added to soups such as minestrone and the classic cannellini and vegie-based ribollita, stirred through risotto or pasta dishes or blanched, stuffed or braised.
This is a no-waste vegie which can be eaten from the base of its stem to the tip of its long, lustrous leaves. With so many leaves in a bunch, cavolo nero goes a long way in the kitchen.
Enjoy a taste of Tuscany
Tuscan cabbage (cavolo nero) has a pleasant, slightly tangy taste. Its rich, dense texture stands up well to slow-cooking techniques which enhance, and even sweeten, its flavour. Its deep green colour is maintained throughout cooking.
Seasonality and outlets
Look for Tuscan cabbage (cavolo nero) at Woolworths stores nationally and selected Coles stores from April to September and at independent retail outlets all year `round. It is available from Perfection Fresh's markets stands in Sydney, Melbourne, Brisbane and Perth all year.
Where it's grown
Tuscan cabbage (cavolo nero) is grown at Somerville and Emerald in Victoria and Gatton in Queensland. It is a Perfection Fresh specialty line.
Selecting and storing
Tuscan cabbage (cavolo nero) is sold loose by the bunch. Store it for a day or two in the crisper section of the refrigerator. Wash it just before using.
Six ways to eat cavolo nero - Italian style
- Sauté in butter or olive oil until just tender and serve as a side to meat or on crispy bruschetta.
- Shred and braise with chopped pancetta and garlic.
- Chop into a vegetarian soup with mushrooms, stock and polenta.
- Sauté with olive oil, salt and pepper, lemon juice and plump tomatoes and simmer into a thick pasta sauce.
- Toss with breadcrumbs, cream and melting cheese into a slow-baked gratin.
- Blanch, drain and add to a crusty pizza base with onion, garlic and anchovies.
Super healthy cavolo nero
Tuscan cabbage (cavolo nero) is a good source of lutein (an antioxidant which is particularly important for eye health) and vitamins K, A and C. It also contains manganese, copper, fibre, calcium, iron and the B vitamins.
