The salad bar garnish.

Kale. Le Superfood.

Brassica oleracea L. var. acephala

 

A delicious and extremely nutritious vegetable. Kale is a member of the headless cabbage family. Other members of this family include brussel sprouts, broccoli and cauliflower. It also belongs to a specialty group that includes collards.

 Kale is thought to have originated in Asia Minor and brought to Europe about 2,500 years ago. It made its way to the United States when English settlers immigrated in the late nineteenth century. Good work ancestors!

There are many different types of kale to choose from. Personally, my favorite variety is Tuscan (Lacinato) kale. Others include Curly or Scots kale; leaf and spear; rape kale; and cavolo kale. They all come in different shapes, sizes and color.

Why should we eat kale? Many, many reasons. Kale is one of the most nutrient-dense foods that you can add to your diet. It contains high amounts of vitamin A, vitamin C and potassium. It also is an excellent source of calcium, iron and folate. Furthermore, kale's phytochemical components have proven to enhance eyesight and lower your risk of lung cancer, esophageal cancer, mouth and pharynx cancers and bladder cancer. That's pretty great news if you ask me.

If you have never tried kale before, I highly recommend trying it soon. You might surprise yourself with how much you'll like it. For you newbies (or experienced kale eaters), here are a few tips to keep in mind:

Selection & Storage:

1. When purchasing kale, make sure it is organically grown, or grown with no pesticides. Look to make sure the kale leaves are deeply colored with tenderness for optimum flavor. Avoid wilted leaves and tiny holes, which may be an indicator of insect damage.

2. When storing kale in your fridge, make sure to keep it in the crisper. Place a damp paper towel in the bag to keep moisture in the leaves. Always cook within a few days of purchasing your kale.

Preparation & Serving Suggestions:

1. When you're ready to prepare your kale, you may want to remove the center vein in the leaves and stems, as these tend to make the leaves much chewier.

2. If you plan on eating your kale raw in a salad, wait to chop the kale until you are ready to eat it. This preserves the vitamin C content.

3. Other ways of preparing kale is to steam, saute, simmer, bake or blanch it. Cooking kale takes on average about 10 minutes, depending on the method.

4. If possible, eat kale in conjunction with foods that are also rich in vitamin C (citrus fruits, vinegar, peppers, and dried fruit) to increase the absorption of iron.

5. A simple and extremely flavorful way of cooking kale is to saute it with lemon juice, a little olive oil and a sprinkle of chili flakes.

mmmmmMMmmMmmmm. Try it- I dare you.

This post is dedicated to my dear twin, Tara Fuller, who appreciates, loves and sings about this glorious vegetable.