Kale, Super Nutritious, Low in Calories, Easy to Grow!
Per Mother Earth’s News, kale’s attractive greenery packs over ten times the vitamin A as the same amount of iceberg lettuce, has more vitamin C per weight than orange juice, and provides more calcium than equivalent amounts of cow’s milk, and kale’s calcium content is in the most bioavailable form – we absorb almost twice as much calcium from kale than we do from milk! That’s good news for women! Also, kale is one of the foods that lowers blood pressure naturally.
It can be grown from Florida to Alaska with very little effort – it seems to thrive on neglect. Like most members of the Brassica family, kale is descended from sea cabbage, from whence it got those waxy, moisture-conserving leaves. It’s a biennial, storing food the first year to help it produce the next year’s seeds (that’s why those first-year leaves are so nutritious).
There are 4 kinds of kale!
- Pretty Red Russian, smooth leaved with crinkle-cut borders has a tad of Christmas pinky red accents, perfect for the holidays.
- Curly leaf kale, in the image, provides an amazing return per square foot with its densely wrinkled foliage! It wins the Bargain in the Garden award!
- Lacinato kale, also called Elephant or Dinosaur Kale, is a sight to see when taller, like little palm trees!
- Ornamental kale is pretty, also called salad Savoy. Green, white, or purple, it looks like a loose head of lettuce. Ornamental kale has a more mellow flavor and tender texture.
Fertilize at planting time. Kale grows best when mixed with organic matter and perhaps some lime in the soil. Overplant, closely, to start, for lots of little plants for salads, then keep thinning to 24 inch centers for your final spacing. In our weather your kale will grow up to 4 years even though it is a biennial.
The most nutritious way to prepare your kale is to cut leaves into ½” strips and stems into ¼” bits, then steam 5 mins or more until tender to your taste and preference. Sprinkle balsamic vinegar, top with chopped walnuts for a complete meal! Or, toss with olive oil, top with pine nuts and feta! Have your cruciferous veggies 2 to 5 times a week, 1 to 2 cups per serving. They are high in Vitamin A, and help those of us who are looking at computer screens all day!
11 More Tasty ways to prepare your kale!
- By now you’ve tasted kale chips? In every flavor imaginable? Make your own!
- Have you had it chopped with scrambled eggs for breakfast?!
- Make a cream of kale soup, kale potato soup
- Add to accent your fish chowder
- Add to winter stews
- Steamed over rice with a soy sauce sprinkle
- Chopped with diced potatoes and onions, all tossed with olive oil
- A smoothie! With yogurt and berries, mmm, delish!
- Perfect for stir fries!
- Finely chopped in hummus
- Super tender baby leaves, thinnings, chopped in salad, sprinkled in enchiladas!
Here’s to your most excellent health!