The Green Wonder of Kale

Kale is a descendant of the wild cabbage family, a plant thought
to have originated in Asia Minor and to have been brought to
Europe around 600 B.C.E. It appears in today’s gardens in
much the same form as it did several thousand years ago.

A hardy, prolific and easy to grow vegetable, it is resistant
to cold and is simple to harvest, store and prepare. There are
many varieties, the most common: Scotch Kale or Curly Kale
– dressed in dark green or even blue-green with very curly
ruffled leaves and a fibrous stalk. The taste is a sweet lively
bitter-pungent flavour, with a delicious peppery quality.

Dinosaur Kale is better known as Cavolo Nero, dressed with
dark blue green leaves that have an embossed texture. It has
a slightly sweeter and more delicate taste than Curly Kale.
Kale gifts us its fresh greens all through the year.

A most highly nutritious vegetable, Kale is very beneficial
to the stomach – valuable as an internal body cleanser and
can alleviate lung congestion. As an ancient member of the
cabbage family, it is abundant in sulphur with antibiotic and
antiviral qualities. As a juice it can be used to treat stomach and
duodenal ulcers. It is an excellent source of carotenes, vitamin
C and B6 and manganese. One cup of Kale supplies more
than 70% of RDI for Vitamin C. A beneficial source of dietary
fibre, chlorophyll, calcium, iron, copper, and vitamins B1, B2,
and E. Also kale is a rich well of anti-cancer qualities – cancer
indoles that help regulate estrogen and protect against breast
and colon cancer. It also contains lutein and zeaxanthin which
protect the eyes from macular degeneration.
Wow – Thank you Kale!

Kale has a cabbage like flavour, and during the winter months
the leaves are most flavourful and tender. Both the leaves
and the stem can be eaten, just chop the stem up finely when
cooking or raw as this is fibrous. Kale is best stored in the
fridge crisper in a perforated plastic bag. Do not wash before
storing, it may become limp. It can keep up to several days
in the fridge, best within 2 days of purchase as the longer
it is kept the more bitter it becomes. Cooked Kale will keep
up to 2 days refrigerated.

Some quick serving ideas:
• Lightly sauté Kale and carrots with a little water, olive
oil, garlic and a sprinkle of tamari and a little squeeze
of lemon just before serving.
• Braise chopped Kale and apples, then sprinkle with
balsamic vinegar and chopped walnuts just before serving.
• Combine chopped Kale, pine nuts, and feta cheese
with whole-grain pasta drizzled with olive oil.
• Steam Kale with seasoning of your choice, or as an
addition to pizza topping.
• Puree cooked kale and potatoes together and season
with salt, pepper, cumin, olive oil or butter for a
delicious soup. Add vegetable stock if needed.
Try this delicious and easy wilted kale salad with creamy
dressing thanks to raw food chef Renata, check out
www.fromgreytogreen.co.nz
-Kristine Walsh