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.
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
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What to look for in good kale |
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A great alternative for those salty chip cravings!
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How to cook white bean and kale soup Kale is great for soup because it doesn't get soggy .White beans are also known as navy or great northern beans
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A delicious raw dinner side dish with kale, red peppers, pine nuts & olives |
Similar to the kale chips above, without oil |
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Have fun with your wok with kale |
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How to make a Kale Frittata. A Frittata is an egg-based dish similar to an omelette or quiche, either simple or enriched with additional ingredients such as meats, cheeses, vegetables or pasta. It may be flavored with herbs.
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How to make Portuguese kale and potato soup
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To print instructions and recipes
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.
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.
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.
Colcannon
colcannon
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 epicurious.com, squidoo.com, fooddownunder.com
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The beauty of flowering kale
kale seeds dwarf blue curled kale and Siberian kale 1 week
A more detailed USDA clickable Hardiness zone map
European Hardiness zone map
China Hardiness zone map
South American Hardiness zone map
Australian 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 .
Aojiru, a Japanese health drink made in Japan from kale, young barley grass, Komatsuna, and green tea leaves .You can get a free sample here.
a bag of flowering kale
World's Healthiest foods on 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
