Kale
The Green Machine!
Ever since Gwyneth Paltrow made kale chips on Ellen, this leafy green went from boring garnish to celebrity status. Its rise to fame was quite rare for a vegetable. But well before the US declared National Kale Day (October 2nd) in 2013, kale had a different reputation, albeit not as glamorous, as an easy-to-grow, cold-tolerant vegetable that provided hearty nutrition for centuries.
What is Kale?
Kale is a leafy green and a member of the Brassica oleracea species, which includes cauliflower, cabbage, broccoli, Brussels sprouts, and collard greens. There are over 50 varieties of kale - including curly kale, dinosaur kale (also known as Lacinato or Tuscan kale), and red kale - each with unique flavors, textures, and colors.
Kale originated in Asia Minor or the eastern Mediterranean. For the last 2,000 years, kale has been a staple vegetable traveling the world. It grows easily in cold weather and even develops a sweeter flavor after a frost.
In general, kale has a grassy, peppery, and sometimes pungent flavor. While some criticize kale for its bitterness, many kale fans crave it.
How to Prepare Kale
Kale’s bitter flavor does not release until you chew, chop, or massage the leaves. Like other cruciferous vegetables, kale contains sulfur compounds called glucosinolates. When you disrupt kale’s cells by chewing or chopping, an enzyme releases, and these compounds break down into isothiocyanates and indole-3-carbinol. The result is not only a bitter flavor created, but also what some studies have shown to be anti-inflammatory and cancer-fighting effects.
Cooking techniques can be used to decrease kale’s bitter taste. Blanching kale, for example, will deactivate the bitter-creating enzyme and make the kale sweeter.
Here are some ways to prepare kale:
Kale Salads: Toss chopped kale with dressing and other fresh vegetables. Try mixing in tomatoes, carrots, or radishes.
Kale Pesto: Blend kale with olive oil, garlic, toasted nuts like walnuts or pine nuts, and Parmesan cheese.
Sautéed Kale: Simply add olive oil to a pan on medium heat, add kale, and cover until it softens or reaches the desired texture. Try adding herbs like basil, oregano, or dill.
Kale Chips: Toss kale leaves with olive oil and seasonings and bake in the oven until crispy.
Kale Health Benefits
Kale is nutrient-dense - just one cup of kale contains the recommended daily dose of vitamins C, A and K. Kale also contains folate, calcium, potassium, and iron, as well as some protein. And it has a small amount of healthy Omega-3 fats.
Adding kale to your diet has many benefits (see below). But, like all veggies, the source matters. Kale consistently lands on the Environment Working Group’s Dirty Dozen (it is third on 2023’s list) as it contains traces of harmful pesticides. By eating locally grown, organic produce, you can be sure that your kale is only adding to your health, not compromising it.
Antioxidant-rich: Kale is packed with antioxidants, including vitamins A, C, and E, which help protect the body against cellular damage caused by free radicals.
High in vitamins and minerals: Kale is a great source of essential vitamins and minerals, including vitamin K, which supports bone health, and folate, which is important for cell growth and development.
Fiber content: Kale is high in dietary fiber, which aids in digestion, promotes satiety and helps regulate blood sugar levels.
Anti-inflammatory properties: The compounds found in kale have anti-inflammatory effects, which may help reduce the risk of chronic diseases, such as heart disease and certain cancers.
Kale Facts
Veggie Soldier: During World War II, kale was part of the UK’s Dig for Victory campaign, which encouraged gardeners to grow certain crops in their gardens to make it through tough times.
Sober Up: Romans would boil kale with other similar ingredients to be eaten as a cure for drunkenness.
Kale Wins: In 2014 a Vermont man who printed “Eat More Kale” on t-shirts won a legal battle against Chick-fil-A who claimed that his kale slogan was too close to their “Eat Mor Chikin” one.
Area 2 Farms for Locals
Your food should be equally accessible and nutritious. Which is where we come in. We’re Area 2 Farms, we grow organic produce, deliver it to your door weekly, and operate all within 10 miles of you.
