Kale: Find a Leaf to Love
It's been cultivated for 8,000 to 10,000 years—for a good reason.
Like other cruciferous vegetables, kale is descended from wild cabbage. First cultivated in Asia Minor, it's believed to have been brought to Europe by wandering Celts and was grown by both the ancient Romans and Greeks.
According to one of my favorite books, The World's Healthiest Foods, kale is #34 on the Nutrient-Richness scale developed by author George Mateljan. Not only is kale rated excellent in its amount of Vitamins K, A, C, and manganese, it contains very good levels of fiber, copper, tryptophan, calcium, B6, and potassium.
Many studies show cruciferous vegetables contain some of the largest concentrations of valuable sulfur compounds of any food plant. These substances increase the liver's ability to produce enzymes that neutralize potentially toxic substances. In addition, kale is rich in lutein that protects the eye's lens. And, it's low in calories.
It's a winner in beauty, versatility, and flavor, too.
Kale varieties include different colors, leaf textures, and tastes.
Lacinato is also called 'dino' kale since the leaves resemble the hide of a dinosaur, a great plus for kids! It originates in Italy and may also be known as Tuscan kale and cavalo nero. I find it has the mildest flavor and the most tender leaves.
Siberian Kale or Curly Kale is the most common variety found in grocery stores. For the best taste and texture, choose crisp and bright leaves. If it's healthy and growing quickly, it will still be tender at eight to ten inches in length. Use this type in smoothies, soups, or salads.
Ornamental Kale is grown for its stunning color and cold-hardiness. In climates that rarely freeze in the winter, it's often planted to fill in flower beds. You surely can eat it, but the leaves tend to be a bit tough.
Red Russian may also be called scarlet or red kale. It's been popular in North America since the early 1800s for its slightly peppery taste and sweet leaves. It can be used in salad and is a good choice in stir-fries because it cooks quickly.
Redbor Kale boasts curly reddish leaves with dark purple undertones. Its earthy-sweet taste combined with the crispiness makes it an excellent addition to soups and salads, but make sure to soften it before eating. It can also be sautéed with apple cider vinegar, garlic, pepper, olive oil, and salt to make a side dish.
Baby Kale is just the young leaves of any variety of kale. The younger the plant, the larger store of nutrients they contain. Generally, you'll have to grow and pick them yourself to add their delicate leaves to your salads.
Kale grows well in the colder winter months, making it especially valuable when other fruits and vegetables may be less available.
However, it is best to cook winter kale, as colder weather can turn the sugars in kale into starch, increasing the bitterness and fiber content.
The best way to choose kale
As with all leafy vegetables, look for bright colors and firm leaves and stems. If I purchase kale, I try to choose leaves that are not too large when they may be getting tough. Avoid wilted or yellowed leaves.
Honestly, a few bug holes are fine and can indicate that the kale hasn't been overly sprayed with pesticides.
If you grow kale at home, it's easy to snip off a few leaves at a time, allowing the plant to keep growing. Harvested this way, the plants will produce for months.
The best way to store kale
You can store your kale for up to five days in a cold refrigerator and maintain peak nutrients. Keep it enclosed in a snug-fitting plastic bag, so it does not dehydrate. I often add a dampened paper towel to the bag to keep the leaves plump. Do not wash the leaves until right before preparation.
The best way to prepare kale
Remove any damaged leaves and rinse the leaves under cold water. Don't soak them in water, or you will lose water-soluble nutrients.
You can pull the leaves off the stems for a salad but save the stems. They are delicious when chopped and added to any sauteed dish or a soup or vegetable stock. Then, stack up the leaves and slice them for quick cooking.
To retain nutrition, steaming kale for no more than five minutes is your best choice. My favorite is a quick saute in a bit of olive or sesame oil with plenty of garlic.
I also enjoy kale chips. But, again, if you grow your kale, dehydrating the leaves is an easy way to store a large harvest. When I have no time to make chips, I freeze the leaves to later add to smoothies.
You can also add kale to many other recipes such as scrambles, soups, stews, and more. It's simple to eat more greens.
Have you heard of massaging kale? Yep, crunching the leaves briefly in the hands can make them easier to digest. Add to salads, sandwiches, wraps, or smoothies.
As a side dish, sauté fresh garlic and onions in olive oil until soft. Add kale and continue to sauté until desired tenderness. Alternatively, steam for 5 minutes, then drain and stir in a dash of soy sauce and tahini.
Kale chips: Remove the ribs from the kale and toss in olive oil or lightly spray and sprinkle with a combination of cumin, curry powder, chili powder, roasted red pepper flakes, or garlic powder. Bake at 275°F for 15–30 minutes to desired crispness.
Smoothies: Add a handful of kale to any favorite smoothie. It will add nutrients without changing the flavor very much.
I hope you're inspired to eat more kale! And if you're a gardener, I'll include some seed sources under the resource section.
Have fun growing and eating.
Resources:
Vegan Kale Recipes: Easy and Healthy
Johnny's Seeds-Kale
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Cindy Heath is a writer who is passionate about helping others grow and prepare healthy food. Get her free Tips to Grow the Top 5 Easiest Cool Weather Veggies here when you sign up for the monthly tips, recipes, and more newsletter.