In Season: Kale

by in In Season, June 15, 2012
kale
Are you crazy for kale?

Many of my gal pals email me photos of their homemade kale chips. Everyone is talking about and making them. Luckily, this green, leafy bunch of goodness is now in season so you can make your own kale chips or any of our healthy kale recipes.

What, Where, & When?

Kale is a member of the cabbage family which also includes cauliflower, broccoli and Brussels sprouts. It’s suspected that kale was brought to Europe over 2,500 years ago. In the 17th century, it was introduced to the United States by English settlers. Today kale is primarily grown in the southeastern United States. Kale has a mild flavor, similar to cabbage and comes in many colors ranging from dark green to different shades of blue or purple. There are many varieties including Curly (or Scots), Plain Leaved, Rape, Leaf and Spear, Dinosaur (or Cavolo Nero), Tuscan and Lacinato (or black cabbage), and Ornamental, which is popular for landscaping but can be eaten too.

Nutrition Facts

One cup of chopped kale has 33 calories, 2 grams of protein and almost seven times your recommended daily dose of vitamin K. It also contains 206% of your daily recommended amount of vitamin A and 134% of vitamin C.  Kale is also an excellent source of potassium and a good source of calcium, iron, and folate. This leafy veggie is part of the cruciferous veggies family (AKA the cabbage family) which has been shown to help prevent cancer. It also contains the plant chemical lutein, which has been linked to healthy eyes.

What To Do With Kale 

Before preparing kale, follow these simple tips:

  • Wash thoroughly to remove and dirt or grit.
  • Remove center vein in the leaves and stems — they’re usually tough to chew.
  • Chop or tear fresh kale for a salad right before serving to help maintain the vitamin C.

Kale can be eaten cold in salads or hot by steaming, simmering, braising, sautéing, blanching and baking. Sautéed kale is perfect for adding to lasagna, pasta or rice dishes. Dinosaur kale is used to make chips— mix with a touch of olive oil, salt and pepper and bake for 3-5 minutes in the oven. In order to increase the absorption of the iron found in kale, serve it alongside foods high in vitamin C like tomatoes, citrus fruit, potatoes or peppers.

Choosing and Storage Tips:

Choose kale with deeply colored leaves for the best flavor. Avoid wilted, dry and limp leaves or those with tiny holes that may be a sign of insect damage. Keep unwashed in a plastic bag along with a moist paper towel and place in the refrigerator; use within a few days.

Recipes to try:

More posts from .

Similar Posts

Three Cheers For the Healthiest Berry Desserts

Independence Day may be over, but the summer berry season is just hitting its stride. If your kitchen is bursting with all kinds of juicy gems, here’s a collection of red and blue berry desserts fit for any summer celebration. Raspberries Super-high in fiber (one cup provides more than 30 percent of the daily recommendedRead more

Comments (853)

  1. Read was interesting, stay in touch……

    [...]please visit the sites we follow, including this one, as it represents our picks from the web[...]……

  2. Elastika says:

    Woman of Alien…

    Best operate you’ve carried out, this website is basically interesting with wonderful facts. Time is God’s strategy for trying to keep almost everything from happening without delay….

  3. Healing’s Dragon…

    to find issues to enhance my web page!I suppose its okay to create utilization of several within your principles!!…

  4. Gems form the internet…

    [...]very few websites that happen to be detailed below, from our point of view are undoubtedly well worth checking out[...]……

  5. Cool sites…

    [...]we came across a cool site that you might enjoy. Take a look if you want[...]……

  6. Woman of Alien…

    Ideal work you’ve got completed, this great site is admittedly awesome with excellent information. Time is God’s way of retaining anything from taking place at the same time….

  7. Apokries says:

    Whispering Misty…

    So sorry you may pass up the workshop!…

  8. Thorn of Girl…

    Superb information and facts may be identified on this internet blog….

  9. click here says:

    site…

    Useful info. Fortunate me I discovered your website accidentally, and I\’m shocked why this accident did not took place in advance! I bookmarked it….

  10. Souls in the Waves…

    Very good Morning, I just stopped in to visit your site and thought I’d say I experienced myself….

Leave a Reply

Your email address will not be published. Required fields are marked *

*

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>