Kale (Brassica oleracea L. var. acephala)
FOR SHAME!
Did you know … that the primary use for kale in the United States is for garnishing restaurant salad bars?
What’s the Story?
Kale is a member of the “headless” cabbage family, which also includes broccoli, cauliflower and brussels sprouts. Its specialty group includes a variety of other greens such as collards. There are many varieties to choose from: Curly or Scots kale; Plain Leaved; Rape kale; Leaf and Spear; Cavolo Nero, also known as Dinosaur; Tuscan and Lacinato kale (“black cabbage”). “Salad Savoy” or ornamental kale is popular for landscaping use but it can make a tasty side dish too.
A Serving of Food Lore …
Kale is thought to have originated in Asia Minor (the Asian part of Turkey) and was brought to Europe over 2,500 years ago. Kale made its way to the United States with English settlers in the seventeenth century. Dinosaur kale was discovered in Italy in the late nineteenth century. Ornamental kale, called so because it was originally a garden plant, was first produced commercially in the 1980s in California. Today, kale is a traditional favourite in the southern United States and is growing in popularity in other regions.
Where Is Kale Grown?
Kale production is mainly found in the south-eastern United States.
Why Should I Eat Kale?
Kale’s nutrient density makes it one of the healthiest foods that you could add to your diet. It is an excellent source of vitamin A, vitamin C and potassium. Kale is also a good source of calcium, iron and folate. It contains a variety of phytochemicals including eyesight-promoting, cancer-fighting lutein.
Throw Me a Lifesaver!
CANCERS OF THE LUNG, OESOPHAGUS, MOUTH AND PHARYNX: Fruits and vegetables that are high in carotenoids, including leafy greens like kale, lower the risk of lung cancer, oesophageal cancer and mouth and pharynx cancers, according to the American Cancer Society.
BLADDER CANCER: In a study of 130 bladder cancer patients and an equal number of control subjects, those who had consumed kale regularly had a lower risk for bladder cancer.
Tips on Using Kale
SELECTION AND STORAGE:
• Smaller leaves are milder-flavoured. Choose deeply coloured leaves for tenderness and optimum flavour.
• Avoid dry, wilted and limp leaves. Tiny holes in the leaves may be an indication of insect damage.
• Keep unwashed kale in a plastic bag and store in the refrigerator crisper. Place a damp paper towel in the bag to keep moist. Cook it within a few days of purchase.
PREPARATION AND SERVING SUGGESTIONS:
• Wash well to make sure all dirt is removed.
• Remove the centre vein in the leaves and stems, as these tend to be tough to chew.
• Serve kale immediately after preparing to prevent it from becoming soggy.
• If using kale in a raw salad, do not chop or tear until you are ready to use. This preserves the vitamin C content.
• Kale can be steamed, simmered, blanched, braised, sautéed and baked. Cooking kale takes about 8 to 15 minutes depending on the method.
• Serve kale with vitamin C-rich food such as citrus fruits, vinegar, peppers and dried fruit to increase the absorption of iron.
• Use sautéed kale in casseroles, salads, pasta and potato dishes.
• Simply sautéing kale with fresh garlic, olive oil and lemon juice or balsamic vinegar makes a wonderful dish. Try sprinkling a little grated cheese on top.
Comforting Kale and Lentil Soup
by Rosalie Gaziano
Servings: 16 (1 cup) • Prep and cooking time: 75 minutes
This soup is easy to prepare and it’s even better the next day. This recipe contains six powerhouse foods.
INGREDIENTS:
1 small onion, chopped
2 cloves garlic, minced
3 tablespoons olive oil
24oz/700g tin chopped tomatoes
4oz/100g dried lentils
5oz/150g whole-grain macaroni of your choice
1lb/450g fresh kale, chopped fine
6 pints water
4oz/100g Parmesan cheese, freshly grated, to sprinkle on top
Salt and pepper to taste
DIRECTIONS:
Boil macaroni, rinse, and set to the side. Rinse lentils and add to a separate small saucepan with enough water to cover and cook until tender, about 20 minutes. Meanwhile, peel and chop onion, and mince garlic cloves. Add olive oil to soup pan and heat. Add garlic and onions to pan and sauté until translucent, being careful not to burn. Remove centre vein from kale leaves and chop coarsely. Add kale to onion and garlic mixture and sauté for 10 minutes. Add 1 tin chopped tomatoes, salt and pepper, and let simmer 10 minutes. Add water to kale mixture, bring to a boil, and let simmer 30 minutes. Add cooked lentils and macaroni to soup and let simmer together another five minutes. Serve hot with Parmesan cheese grated on top. Serve with crusty Italian or French bread.
BREAK IT DOWN …
Calories: 130; Total fat: 4.5g; Saturated fat: 1.5g; Cholesterol: 5mg; Sodium: 247mg; Total carbs: 16g; Fibre: 3g; Sugar: 3g; Protein: 6g.