Kale
About: Many believe Kale is the most nutritious food in the world. Perhaps, the saying should be changed to "A cup 'o Kale a day will keep the doctor away." There are many varieties of kale and they are generally classified by leaf type – curly, plain, rape and so on. Nero di Tuscano has almost black dark green leaves that are flat and ragged edged. It is sweet and mild. Winterbor is curly with ruffled, blue-green leaves that are bitter and peppery. Its flavor mellows if picked after frost. Red Russian’s leaves are red and purple. Redbor has red frilly leaves that grow purple in cold weather. It is a hardy vegetable, can grow well into the winter, and is eaten all over Europe. In Germany, there are actually kale festivals. In Ireland, it is mixed with mashed potatoes to make the traditinal dish colcannon.
Nutrtional Information: 1 cup of chopped kale has 206% DV Vitamin A, 134% DV Vitamin C, 121 mg of Omega-3 fatty acids, and 92.4 mg Omega-6 fatty acids. It is considered to have excellent anti-inflamation protential and to be a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. (Source: Nutritiondata.com). Read More...
Storage: Store unwashed in damp paper towel in a plastic bag in refrigerator and wash just before using.
Tips: Kale can be sandy or gritty with dirt and should be washed thoroughly You can eat the stems but they are often removed. Kale freezes well.
Recipes: Cannellini Beans with Kale, Roasted Kale (aka Kale Chips), Basic Sauteed Kale