Why I love Kale!

Kale, a member of the brassica family, is delicious, nutritious and easily prepared (see cooking ideas below).

Nutritional benefits:

• Kale has two of the most powerful superstar antioxidants, carotenoids and flavonoids. These vital nutrients aid in expelling free-radicals and helps fight cancer. Its’ fiber density will help keep your belly feeling full, hence you can avoid overeating.
• Kale is rich in  immunity boosting Vitamin A, Vitamin K and Vitamin C which promote better skin and healthier bones.
• Kale contains Omega fatty acids. A serving of kale contains 121 mg of omega-3 fatty acids and 92.4 mg of omega-6 fatty acids.
• Kale functions as an Anti-Inflammatory: which fights arthritis, heart disease and a number of autoimmune diseases.
• To get the most benefit out of this leafy green, buy it locally here in the North Fork or better yet, grow your own from seeds or plants found in the store.

Growing Kale

Kale grows best in a loamy soil that drains well and has been enriched with moderate amounts of organic matter. Like other greens, kale requires plenty of nitrogen for the best production. Prepare the soil by working in manure-enriched compost, leaf mold, and peat moss.

Mulching is highly beneficial when growing kale, particularly in the summer. Since the roots run horizontally around the plant, only inches below the soil surface the plants will benefit from mulching grass clippings, clean straw, and/or compost. The mulch keeps the soil cool, conserves moisture, and makes nutrients readily available to the feeder roots.

Cooking with Kale

Prepare the leaves:  Although small, tender leaves can be used raw in salads  I prefer to serve kale  hot, using this basic recipe:  Wash the leaves in cold water to remove the grit.  Remove the stalks and central ribs of the leaves, then chop or shred the greens as you would spinach.

Steam the kale long enough to make the greens tender, preserve color, and to maintain the high vitamin and mineral content.

Steamed Kale Side Dish:  Saute an onion in coconut oil until it is softened, then add the kale leaves with 1/4-1/2 cup chicken broth, or red, or white wine.  Simmer until the kale leaves are tender, stir in some crushed garlic, and sauté briefly for another minute or two.  Adjust seasonings with salt, pepper, and/or lemon juice.  It’s that simple!!!!

Other variations for cooked kale:

• Experiment with chopped raw kale in a variety of summer salad recipes including match stick carrots, chopped avacado, red onion, nuts, and Parmesan Cheese.
• Add the chopped kale greens to soups and stews during the last few minutes of cooking.
• Sauté chopped kale for a minute or two, and then add to omelets or scrambled eggs for a different breakfast.
• Sauté the greens with garlic then add tarragon or balsamic vinegar and toss with your favorite pasta.
• Serve with grated sharp Cheddar or Swiss cheese.
• Share your favorite uses for kale in the comments section below!