History- Curly, crunchy, fluffy
and resilient, Kale is a lovely leafy green vegetable that belongs to
the same family as cabbage, broccoli and collards.
There are several different varieties including curly kale, with a
curly deep green leaf and a taste described as peppery, ornamental
kale, which has a lighter flavor, and can be green, purple, or white,
and dinosaur kale, which is slightly sweeter and has a bluish green
tint to its leaves.
Health Benefits- Kale is an
excellent source of vitamin A as well as vitamin C, two antioxidants
which neutralize free radicals and prevent cholesterol build-up and
heart disease. Vitamin A is also important for healthy skin, and
vitamin C supports immune health. Kale provides almost 200% of the
daily value for Vitamin A in a cup sized serving, and includes the
carotenoids lutein and zeaxanthin, which are important for eye health
and have been shown in studies to help fight macular degeneration.
Vitamin A and Vitamin C also help keep cholesterol levels low since
their antioxidant activity helps prevent the oxidation of cholesterol,
which can cause it to form plaque in the arteries. Kale also contains
vitamin B6 and manganese, a trace mineral essential to the body’s
enzyme’s systems, keeping bones healthy and helping synthesize fatty
acids. It is also a very good source of dietary fiber, calcium for bone
building, copper needed for hemoglobin synthesis, and potassium, a
mineral that helps regulate the body’s water levels and blood pressure
by allowing the release of excess sodium in the body that can cause
water retention and elevated blood pressure levels.
Preparation- Look for firm, well-colored leaves free of wilting, blemishes or discoloration. Smaller leaves are generally more tender and more mild in flavor. Kale should be stored in the refrigerator and washed under cool running water only prior to use. It will generally keep up to a week, but it’s best if used with a couple of days. You can consume the leaves and the stems if you wish, and either may be cooked or eaten raw. The stem does tend to be somewhat tough, and you may wish to either cook this part or remove it altogether. Experiment and find your preference. Add the leaves to salad or on top of a sandwich, or sauté in olive oil as a solitary side dish, or along with some other vegetables to maximize nutrient intake.
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Kale