The Nutritional Value of Kale   


  Cooking Kale and Kale Recipes  


 Printable Kale Recipes   


 How to Grow Kale  


   Kale Links





The Nutritional Value of Kale 


Kale (Brassica oleracea) is an easy to grow, highly nutritious vegetable. 2 cups of kale contains 260% of the daily requirement for vitamin A, 170% of vitamin C, 10% of calcium, 8% iron , 3 grams of protein , over 1000% vitamin K,  and 40%  manganese , 40% of vitamin B6 among other. As a green leafy vegetable it is a prime cancer fighting food, rich in anti-oxidants and detoxifying enzymes, carotenoids  and high in fiber . The  sulfurous phytochemicals stimulate the body to make cancer fighting enzymes. One cup contains more than 5 grams of fiber.The carotenoids lutein and zeaxanthin in kale help prevent eye degeneration and help protect against cataracts .It is also high in calcium. For a detailed breakdown of the nutritional elements in kale.


flowering kale seeds


kale seeds


It is the finer leaved varieties that are cooked as a green vegetable;larger kales such as the widely branching thousand-leaved kale are grown for stock food. 'Tree kales' can grow up to four feet tall. Some of the different varieties of kale are: Red russian kale with purple stems, Flowering kale. In supermarkets you are most likely to encounter Italian kale.


Ornamental or flowering kale is popular fall and winter ornamental plant that is easy to

grow and edible, somewhat tougher than normal kale, grows 10 to 15 inches tall. It can

withstand severe frost.Kale is a descendent of the wild cabbage in Asia Minor and brought

to Europe by about 500 BC. Until the end of the Middle Ages, kale was one of the most

commonly eaten green vegetables in Europe.


Videos of cooking Kale with printable instructions



 An introduction to the Super Food, Kale!



 Bump up your vegetable intake with kale - it's fast,

easy and super righteous to eat. Learn how to quickly cook it



  Kale chips


Print this recipe

pre-heat oven to 350

 remove stem from kale from one bunch of curly kale that has been washed and dried

rip kale into bite sized pieced

mix with 2 teaspoons of olive oil and 1/2 a teaspoon of salt, massage oil and salt into kale

spread out on rim baking sheets, don't let pieces overlap

bake for 15 minutes



  White Bean Soup is easy to make and tastes great. Watch as Eric shows you how.

You can make it with can beans or dry beans.


Print this recipe


Things you need


Pressure cooker

1 bag dried white,navy great Northern beans or canned beans

soak beans overnight if you don't have a pressure cooker

 cook in pressure cooker about 20-~30 minutes, if beans have been soaked overnight, it takes about 10 minutes to cook

bring beans to a boil, then lock pressure cooker lid, cook for 10 minutes, then let sit for 10 minutes with lid on

Cook one chopped onion in olive oil until golden

a clove or two of chopped garlic

Pour beans into colander

reheat beans with onions

Add vegetable or chicken stock

add a couple of piece of cheese rinds

Let simmer for an hour

de-stem kale and cut ino bite sized pieces

Italian seasoning

add kale and cook a few minutes, add a little olive oil, salt and pepper to taste and serve



 Mediterranean Kale

Raw food author and chef Jennifer Cornbleet shows you how to make a delicious raw dinner side dish with kale, red peppers, pine nuts & olives.


Print this recipe


Cut kale into fine pieces

Soften kale by massaging it with your hands

de-stim kale, save stem for juicing

Roll kale tightly and cut into thin ribbons

Put into large mixing bowl

Add olive oil, lemon juice and salt

massage kale with hands to soften without losing nutritional value

Add diced red bell pepper, pine nuts, finely sliced olives

Toss the mixture



 Get ready for a SUPER healthy snack that kids will LOVE! Crispy Kale is easy to make, super nutritious and super tasty!

In this episode, Blossoming Lotus chef Jessica Murray shows Debra Gehrke of Earth~Harmony~Home how to make a sensalicious snack that even kids will love.


Wash curly kale and take off stem and place in mixing bow in bite sized pieces

place on baking sheet

Cook 10~15 minutes

Cook at 350



 How to make Sesame Kale

 A touch of ginger, soy and sesame seeds give the flavor we desire. Chef Keith Snow from demonstrates how-to make sesame kale in this detailed video.

 Wok cooked kale


print this recipe


Pre cook kale in vegetable broth, shollots and garlic for 40 minutes

heat up wok

Add olive oil

cook some more shallots and then add pre-cooked kale

Add white and black sesame seeds

add one tablespoon dark toasted sesame oil and tablespoon soy sauce and serve



 How to make a raw kale salad


print this recipe


roll up kale leaves and cut (chiffanade), put in mixing bowl

chop about half a one red onion fine, put in mixing bowl

Cut one red apple, put in mixing bowl

Add raw cashews

Add one chopped avocodo

remove skin from one hand of ginger with the back of a spoon

1~2 cloves of garlic, chopped

add some soy sauce

add some toasted sesame oil, about a tablespoon of soy sauce and 1~2 tablespoons olive oil

add some lemon juice

mix with your hands and serve



 How to make a Kale Frittata (an egg-based dish similar to an omelette or quiche)


print this recipe

You'll need:
1 onion, sliced,
2 cloves of garlic, sliced
1 bunch of black kale, washed, ribs removed, sliced into ribbons
Less than 1/4 cup water
8 eggs
Slurp of half and half (optional)
Smidge of turmeric (1/2 tsp or so)
Pinch o' nutmeg
Salt and pepper
1/4 cup or so of parmesan cheese

Pre heat oven to 350

 Add about a tablespoon of olive oil to a heated skillet

Chop up one onion and add to a skilletR

Remone stem from broald leaf lale or curly kale, roll it and and chop up

Break eggs into mixing bowl and add tumeric, salt , pepper and nutmeg and beat

Add garlic to gooking onion

Add kale and mix with cooking onions and garlic

Add a little water ofr cooking stock

Cover and let cook for a few minutes till wilted

Add eggs and cook like omlete, let cook for a few minutes

Sprinkle 1/4 cup or so of parmesan cheese

Place in oven and let cook about 10 minutes



 How to make Portuguese kale soup


Print this recipe


 Cut up kale with stalk removed

3 pealed roussete poatoes, dice one potato

quart of chicken broth

onions and garlic

Cut up Portuguese Chorizo sausage into chunks, renderd (pre-cooked)

Add about 3 tablespoon of olive oil into pot and heat

Add 1/2 cup sliced white onions and 2~3 minced garlic cloves

Add some black pepper and salt

Add chicken broth

Add kale

Add two potatoes cut in large chunks

Let cook 15~20 minutes

Mash potatoes in soup with masher to add body

Add 3 cups of water

Add a pinch of salt and black pepper

Add sausage

Add diced potatoes

Stir and let cook about 15 minutes, let come back up to a boil before serving

add some olive oil to top of bowl after serving



 How to make rosted kale




To print instructions and recipes


How to clean kale


To clean kale. Kale usually has less dirt on it than mustard or turnip greens. To clean. fill a bowl with cold water and swish around.


How to boil kale


To Boil: Add kale to a large pot of boiling water, salt to taste, boil for 4 to 10 minutes to desired tenderness. To quick boil for better taste and to make less chewy, cook kale for 4 or 5 minutes in 2 cups of water, you can add chicken broth.


How to fry kale


To Fry: Heat 2 tbs of olive oil ( or other oil) in a large skillet. (you can add ham, bacon or bacon bits to add flavor) Add greens, cook for 5~10  . Add salt, pepper or vinegar to taste.


Most people remove the midrib, but it can be cut up and cooked as well or saved for juicing.


Kale with Lemon juice and basil


5~6 cups of chopped kale, 2 cloves of minced garlic,2 teaspoons of extra virgin olive oil, 15 fresh basil leaves cut into strips, 2 teaspoons freshly squeezed lemon juice, 2 cups of water


Bring water to boil in a skillet with a lid. Add kale and cook covered for 5 minutes, stirrig occasionly, remove and drain kale.dry skillet and heat olive oil on medium heat. Add garlic and cook for about 30 seconds. add basil and saute for 15 seconds more. Add kale till heated . Stir in lemon juice and season to taste.






In Ireland kale is mixed with mashed potatoes to make the traditional dish colcannon.To make kale colcannon to serve 4~6 people you need 6 medium boiling potatoes(peeled)4 cups finely shredded kale, 4 tablespoons of butter, 1 cup milk, 6 medium green onions, 1 teaspoon salt, pepper, 1 tablespoon chopped parsley.   Boil potatoes until tender. Put kale in a pot and boil for 10 minutes and drain. Melt 2  tablespoons of butter in a skillet, add the kale and cook for a minute or two, put to the side and cover .Mash the potatoes with 2 tablespoons butter and 1/2 a cup of milk, 2 tablespoons at a time.Stir in kale and green onions, add salt and pepper, sprinkle with parsley .




Kale and white bean soup


2 onions chopped, 2 cloves of garlic minced, 1 teaspoon canola oil, 1 tablespoon curry powder, 4 cups cooked white beans, 1/4 teaspoon cumin, 1 teaspoon dried basil, 2~3 cups shredded kale with no midribs, 3 cups butternut squash, cut into small chunks,6 cups chicken or vegetable stock, lemon juice


Heat oil in large soup pot. saute onions on medium heat about 10 minutes. Add cumin,garlic and curry and saute for 2 minutes.Add cooked white beans,squash,kale,broth. Bring to boilthen reduce heat. Ad salt and cook for 20 minutes until squash is tender.Add lemon juice before serving.


recipe for kale soup

more kale recipes at,,


How to Grow Kale 



 How to plant kale seeds



 How to plant kale



 Walking stick kale

or Jersey Kale


The beauty of flowering kale


kale seeds  


dwarf blue curled kale and Siberian kale 1 week









A more detailed  USDA

clickable Hardiness zone map



Hardiness zone map



Hardiness zone map


South American

Hardiness zone map



Hardiness zone map


 common pests

of kale


Planting seasons based on hardiness zone

 zones 11-8b August - April

zones 8a-7b Feb - Feb - March & July - Aug

zones 7a-5b March-April & June - July

less than zone 5b April - June


Kale takes about 55 to 60 days to mature .Plant seeds 1'2 to 1/4 inch deep, about an inch apart and the rows about 12 inches apart. Sow when soil is warm. Thin seedling to about 10 inches apart. Kale need full sun and pH of 6.0-7.0 soil. Kale prefers cooler weather. Kale freezes well and actually tastes sweeter and more flavorful after being exposed to a frost.The seeds I planted sprout in about 2 days .




a bag of flowering kale


Microgreens: A Guide To Growing

Nutrient-Packed Greens

 With simple instruction, Microgreens teaches how to plant, grow, and harvest

microgreens from one's own garden. The small amount of space needed to grow

microgreens-a porch, patio, deck, or balcony will do



Kale Links 


Wikipedia kale entry


 Kinds of kale


World's Healthiest foods on kale


Ornamental kale

















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