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.

 

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

kale 101

What to look for in good kale

Cooking kale

 

 

How to make Kale chips

A great alternative for those salty chip cravings!

 

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

 

Mediterranean Kale

A delicious raw dinner side dish with kale, red peppers, pine nuts & olives

 

How to bake crispy kale

 Similar to the kale chips above, without oil

How to make stir fry

Sesame Kale

 Have fun with your wok with kale

How to make a raw kale salad

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.

 

kale and garlic

How to make Portuguese kale  and potato soup

new kale recipes

roasted kale

a simple recipe

kale omelette

 

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 .

 

How to make colcannon

 

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

 

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

 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

 

 

Kale Links 

 

Wikipedia kale entry

 Kinds of kale

World's Healthiest foods on kale

Ornamental kale

flowering kale seeds

 

kale seeds

 

 

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

 

 

Greens Glorious Greens: More than 140 Ways to Prepare All Those Great-Tasting, Super-Healthy, Beautiful Leafy Greens 

 

 

How to grow tea

greenbamboo

 

privacy    sitemap

html hit counter