Kale has been cultivated for more than 2,000 years. It probably originated in the eastern Mediterranean and Middle East. Kale is part of the cruciferous vegetable family including cabbage, collard greens and Brussels sprouts. Kale is a cool weather vegetable, grown for its leaves.
There are many different varieties of kale found all around the world. Among the most tender varieties is lacinato, Tuscan or dinosaur kale originating from Italy. Lacinato is one of the common kale varieties found in the U.S. along with curly kale, Russian red kale, and Redbor. Lacinato and curly kale are tender and can easily be used in salads. Red and purple kale may also be used in salads and the early tender leaves are found in bagged salad mixes.
All kale can be tenderized by massaging the leaves. This is especially useful for salads. Baby kale is more like spinach and does not need tenderizing. Kale is a nutrient dense food with high concentrations of vitamins, minerals, phytonutrients, and both soluble and non-soluble dietary fiber. Kale is also one of the easiest plants to grow yourself in a pot or a garden bed.
Peak Time: September to February
Average Price: $2.20 per bunch
Tips for Selection and Storage: Choose bright, dark colored bunch kale with crisp, clean leaves, and firm stalks. Avoid kale with signs of yellowing, wilt, rot, or insect damage. Smaller leaves are the most tender.
Whole leaves can be stored, wrapped loosely in a wet paper towel and plastic wrap, in the coldest part of the refrigerator. You can also find washed and trimmed kale in 12 or 16 ounce bags in the refrigerated produce section of the grocery store. Sixteen ounces of trimmed kale will serve 3-4 people, it shrinks down quickly when cooked or massaged.
Tips for Preparation: Wash fresh leaves well several times before using to remove dirt and grit. Trim leaves from stalks. Baby kale, the smaller, more immature leaves can be used raw in salads without massaging. More mature kale should be massaged with a small amount of oil for salads. Otherwise, leaves can be cut into strips and steamed, boiled, stir fried, or sautéed with oil or butter. Kale leaves can be braised in stock and used to season main dish potato or bean soups.
To make popular kale chips, toss the well dried leaves in olive oil, salt and garlic, and bake on uncrowded sheet pans at 300 degrees F for about 30 minutes, rotating the pan at halfway. Parmesan or other cheeses can be sprinkled on top before baking too.
Nutritional Highlights: Kale is an excellent source of beta carotene (vitamin A), supplying more than twice the recommended amount. It is also an excellent source of vitamin C and vitamin B6. It is rich in minerals like calcium, potassium, iron, and magnesium. Kale contains many phytonutrients, especially carotenoids that help prevent heart disease and cancers. Kale is a rich source of both soluble dietary fiber for heart health and insoluble dietary fiber for gut health and is a prebiotic. Like all dark greens, kale is rich in vitamin K, so those on blood thinners should be aware. One cup of cooked kale provides only 40 calories.
Click here for Kale, Apple, Cheddar and Pecan Salad recipe.
