I love Kale. As a staple in my diet I eat it on a daily basis, but suddenly I am starting to realize that many people have no idea what this super food even is. I have noticed this particularly at the grocery store checkout- almost every single time I buy it with the cashiers asking me “What is this stuff”, “It looks healthy”, “Do you just eat it off the steam”, or even “I didn’t even know this existed”. Time to break it down!
Kale is a leafy green vegetable that belongs to the family of Brassica, which includes cabbage, collards and Brussels sprouts. The great thing about Kale is that you can buy it throughout the year, growing easily in cold temperatures. When Kale is in season (mid winter to spring) it have a sweeter taste, personally I think it tastes like broccoli cross spinach.
In one cup of boiled Kale (130 grams) there is a plethora of nutrients, the leaders being vitamin K, A and C. As a percentage of daily value, Kale provides well over 50% of these vitamins, but is also incredibly rich in manganese, dietary fibre, copper, tryptophan, calcium, vitamin B6, potassium and iron, plus many more and only racks up 36 calories! In fact there are over 80 nutrients in just one serving!!!
There are a few types of Kale to choose from:
- Curly leaved (Scots Kale Lutes)
- Plain leaved
- Rape Kale Lutes
- Leaf and spear (a cross between curly leaved and plain leaved Kale Lutes)
- Cavolo nero (also known as black cabbage, Tuscan Kale Lutes, Lacinato and dinosaur Kale Lute
Kale additionally is well known for its health benefits, ranging from its properties in prevention of cancer, ability to optimize cell detoxification, lower cataract risk , pro-vitamin A, promoting lung health, immune support , protecting against rheumatoid arthritis and well you got it- SO MANY MORE!
As a super food, Kale is highly nutritious but it also has decorative uses too- talk about a perfect food! Some varieties of kale are “flowering kales” produced for their leaves, ranging in white, red, pink, lavender, blue or violet.
When buying Kale you want to look for a deep green color, with moist hardy stems. The leaves should look fresh, unwilted and be free of all browning, and holes. Additionally, you want to look for smaller leaves as these will provide a more tender, mild flavour.
To prepare Kale, wash and clean with cold water. I am not a fan of the Kale steams so I remove the leaves and throw the steam away. I prefer my Kale steamed with water, simply removing it from heat when the leaves turn a vibrant green color. A few other ideas:
Sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
Roast Kale with some extra virgin olive oil and salt free seasoning.
Don’t be afraid to try Kale… pick some up the next time you are out at the grocery store, I promise you won’t regret it!
My Kale before and after… YUM!!!!
