On my last trip to the grocery store the cashier asked “what exactly is this?” in reference to my favorite vegetable: kale. Kale is an amazing vegetable is starting to be recognized for its exceptional nutrient richness, health benefits, and delicious flavor.
A leafy green, kale is available in several varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts. It is an easy vegetable to find at the store and is easy to grow in the garden. It is similar somewhat to spinach in ways it can be used.
Kale is a Nutritional Powerhouse
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.
Eat More Kale
In the summer we have a bounty of fresh local vegetables. During the cooler months, there are fewer in-season choices — with the exception of kale and other dark, leafy greens that thrive in cooler weather. Kale is also easy to grow and seeds can be sown in the spring all the way through August for a fall crop. Harvest kale when the leaves are firm, crisp, and bright green
To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color. Avoid leaves that are brown or yellow in color.
Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator. Wash leaves just prior to using or cooking. You may also find bags of chopped kale in the frozen vegetable aisle of some grocery stores.
New leaves are tender and a great addition to your salad bowl. Cook larger leaves, sauté them in olive oil or steam and eat as a side dish or add to pasta dishes or stir fry. You can add kale to soups or stews towards the end of cooking or even make “chips” out of the leaves.
Baked Kale Chips
Ingredients
- 1 head kale, washed and thoroughly dried
- 2 tablespoons olive oil
- Sea salt or other spices for sprinkling (I like Old Bay’s Seasoning and/or garlic powder too)
Directions
Preheat the oven to 350 degrees F. Remove the ribs from the kale and cut or tear into 1 1/2-inch pieces. Place on a baking sheet and toss with the olive oil and salt/spices. Bake until crisp, turning the leaves halfway through, about 10-15 minutes. Watch closely so edges do not burn.
