There were several things I knew about kale when I decided to use it for October's Of the Month topic. But as I started doing some more research about kale, I found there were several things I
hadn't known about kale! I'm excited to share kale with you this month - and hope you're inspired to add this wonderful green into your regular menus.
History of Kale - Kale has been known and cultivated for centuries and called by many names - borecole, cole, colewart besides
- kale. It was described by the Roman Cato in 201 BC and by Pliny in the first century. The Romans used it as an antidote to hangovers and a liver and digestive aid. It was a common and favored crop in Europe until the Middle Ages. First written about in American in 1669, by the 1800s it was recommended as an easy garden vegetable in many varieties. In the UK during World War II, kale was recommended for "Dig for Victory" gardens, providing easily grown, great nutrition in times of rationing. Today, it seems like most people know kale as a decoration between bowls on an iced salad bar, but little about how to use it on their dinner plates! Read on and that'll change!
Botanical Information - This is partly history too, as kale as we know it today is probably very close to the original kale - and is probably the granddaddy of the rest of the Brassica family we know today. Originating in the Mediterranean as a leafy plant, the species Brassica oleracea today includes kale, cabbage, broccoli, caulifower, brussel sprouts, collard greens and a few other vegetables. As people began to selectively propagate it, some favored plants that grew leaves closer together or flowered and eventually there were varieties that came in heads like today's cabbages, and flowers like broccoli. Kale is Brassica oleracea - Variety acephala, which literally means cabbage without a head. Kale is very diverse, coming in many colors, heights, with curly or flat leaves and varying stalks.
Nutrition Information - Kale is rich in many vitamins and minerals, especially Vitamin A & beta-carotenes, Vitamin C & K, calcium, magnesium, potassium and manganese. It has a good mix of proteins for a vegetable, some omega-3 fatty acids and fiber.
Studies on Brassica oleracea - We hear often that broccoli is good for us, and often that will extend to the whole brassica family. Since they are botanically the same species, there is a lot of overlap in the genetic makeup and the "active ingredients." Certainly there is some variation, but when we're looking to add healthful things to the diet, ANY of the brassicas are a good idea. And if you're sure that you don't like brussel sprouts, then maybe giving kale a try can give you nearly the same nutritional advantages. So studies on this family definitely show high anti-oxidant and anti-inflammatory properties. There are over 45 flavenoids, including quercitin (a well-documented anti-inflammatory) in kale. Compounds called glucosinates containing sulfur and nitrogen are what seem to be responsible for anti-cancer properties of kale and its cousins. According to the American Institute of Cancer Research, the brassicas (also known as cruciferous vegetables), have inhibited the growth of cancer cells in cell, tissue and animal studies. The glucosinates also alter the Phase I and II detoxification pathways of the liver - so the Romans probably had it right using kale for hangovers and liver support! Studies have also shown that kale can decrease cholesterol by binding bile acids (which are made of cholesterol). For this use, steamed kale is actually a little better than raw.
Getting Kale into your Day - It's a little late now for most of you Vis readers, but consider putting it in your garden. It is EXTREMELY easy to grow and it keeps growing into the fall. In fact, it sweetens up and is even better after a frost! So you can be having fresh kale for several months. But you can also find it at the grocery store!
Saute-Stir Fry - An easy way to do kale, or any dark green leafy, is a simple saute. Brown onion and garlic over low heat til they're nice and soft, then add chopped kale and saute until it's the done level you like. You can just wilt it a little, or cook it down until it's quite soft. Throw in some salt and cayenne pepper and it's wonderful just like that. Or add whatever other vegetable you have around for a vegetable stir fry. Eat it as is, or over rice or brown rice pasta. Or cooked spaghetti squash!
Raw Salads - If the thought of cooked greens turns YOU green, try it raw. If you're skittish for an 100% kale salad, chop it up finely and add it to your regular tossed salads. One of our favorites is a mix of kale, purple cabbage and red leaf lettuce with an orange/cucumber/ cashew dressing and walnuts. Another easy one is to mix your chopped kale with an avocado (it's easiest to mix that up with your hands - squish them all together so the kale is coated with the mashed avocado!), add some lemon juice and salt, cherry tomatoes, bean sprouts and sunflower seeds.
Soup/Stew - You can always throw in a handful of greens to a good vegetable soup or stew.
If you have Gadgets - If you have a juicer, kale is a powerhouse green in juice. If you have a dehydrator, kale chips are a really good snack that even the kids will like! There are some recipes on-line to spice them up.
And with the wonders of the internet, I'm sure you can google kale recipes and find all kinds of things to try! The important thing IS to TRY it! You'll surely be glad you found tasty ways to add this phenomenal food into your diet.
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Sowing Circle Update.