The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around.

Description
Kale is a leafy green vegetable that belongs to the Brassica family, a group of vegetables that have gained recent widespread attention due to their health-promoting phytonutrients. There are several varieties of kale known commonly as curly kale, ornamental kale, red Russian kale and dinosaur kale, all of which differ in taste, texture and appearance.

Curly kale has ruffled leaves and a fibrous stalk and is usually deep green in color. It has a lively pungent flavor with delicious bitter peppery qualities.

Uncommon, old European variety, red Russian Kale is quite different from either of the more common curly and Tuscan varieties: the base color is a blue-green with brighter purple accents, and the leaves are flatter than other types, with long, frilled edges. Tasty steamed, stir-fried or in salads.

Dinosaur kale is the common name for the kale variety known as Lacinato. It features dark blue-green leaves that have an embossed texture. It has a slightly sweeter and more delicate taste than curly kale.

History
Kale is a descendent of the wild cabbage in Asia and was brought to Europe around 600 B.C. Celtic wanderers. Curly kale played an important role in early European foodways, having been a significant crop during ancient Roman times and a popular vegetable eaten by peasants in the Middle Ages. English settlers brought kale to the United States in the 17th century.

Tips

How to Select:
Look for:

• Firm, deeply colored leaves
• Moist hardy stems
• Leaves should be unwilted, and be free from signs of browning, yellowing and small holes
• Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor

Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.

How to Store:

• Wrap in a damp paper towel, placed in a plastic bag and stored in the refrigerator crisper
• Do not wash before storing since this may cause it to become limp. Kale can be kept in the refrigerator for several days, although it is best when eaten within one or two days after purchase since the longer it is stored, the bitterer its flavor becomes

How to Prepare:
Before eating or cooking, wash the kale leaves thoroughly under cool running water to remove any sand or dirt that may remain in the leaves. Both the leaves and the stem of kale can be eaten. After removing any roots that remain, you can just cut it into the desired shape and size.

If your recipe calls for the leaves only, they can be easily removed. Just take each leaf in hand, fold it in half lengthwise, hold the folded leaves near the base where they meet the stalk, and with the other hand, gently pull on the stem. You can also use a knife to separate the leaves from the stems.

Serving Ideas:

• Gently saute kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
• Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
• Combine chopped kale, pine nut and feta cheese with whole grain pasta drizzled with olive oil.
• The taste and texture of steamed kale makes it a wonderful topping for homemade pizza.

Nutritional Profile

Excellent source of -

• Vitamin A
• Vitamin C
• Vitamin B6
• Manganese
• Sulforaphane

Very good source of -

• Dietary fiber
• Calcium
• Copper
• Vitamin B6
• Potassium

Good source of

• Protein
• Omega 3
• Thiamin
• Riboflavin
• Niacin
• Vitamin E
• Folate
• Iron
• Magnesium

This combination of vitamins, minerals, and phytonutrients makes kale a health superstar!

Health Benefits

Studies have shown that kale may -

• Help prevent a wide variety of cancers including bladder, colon, breast, ovarian, prostate and lung cancers
• Optimize cells’ detoxification / cleansing ability
• Lower cataract risk
• Prevent damage to the eyes from excessive exposure to ultraviolet rays
• Promote lung health
• Immune support
• Reduce severity of inflammatory conditions, such as asthma, osteoarthritis, and rheumatoid arthritis
• Help to prevent atherosclerosis
• Assist with a healthy immune system
• Promote energy production
• Keep blood sugar levels under control
• Promote bone health
• Slow loss of mental function
• Offer significant cardiovascular benefits

To get the most benefit from your cruciferous vegetables like kale, be sure to choose organically grown varieties (their phytonutrient levels are higher than conventionally grown), and steam lightly (this method of cooking has been shown to not only retain the most phytonutrients but to maximize their availability).