It's a Kale Fest!

The heirloom Lacinato Kale is ready for harvest! I had a pretty decent pest prob with mine early on, so growth was slow at the beginning. I put up garden netting for protection, and in July, the crop really took off.

In addition to my plants, the kale seedlings that I gave my mom are ridiculously thriving--I don't know what's going on up there in mid-Michigan, but all of the plants are double the size of what's in my yard.

My mom in her garden, "up north" in Michigan.

Between both of our gardens, we have an overabundance of kale right now--and that's a very good thing.

There are numerous varieties of kale. I chose to grow an heirloom variety called Lacinato Kale, also known as Dinosaur Kale or Black Kale. It has flat leaves, is highly savoyed (bumpy), and to me is much tastier than the more bitter, curly versions traditionally used as garnish on the dinner plate. 

Why Kale Is So Darned Good for Us

Kale is known as a "super food"-- one of the healthiest foods on the planet. The fact that it is packed full of antioxidants and phytonutrients make it one of the best natural sources for fighting cancer, high cholesterol, and heart disease. According to WebMD, one cup of kale has 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.

For those who are dairy-challenged, dark, leafy vegetables like kale, Brussels sprouts, and spinach are terrific sources of calcium.

Kale also contains something called sulphorane, which is a powerful antioxidant that has been shown to selectively destroy cancer cells. Over the years, I've read about this in several journals, including the Natural News site posted in the sources below.

Kale gone wild, from both my garden, and my mom's in mid-Michigan.

Cleaning & Prepping Kale

The larger, outer leaves on a kale plant can be bitter, while the younger, tender pieces have a sweeter taste. Use the various types of leaves for different dishes--I prefer to use the larger leaves for soups and sauces, and the smaller ones for sautees and salads. Any of the leaves can be used for juicing.

After harvesting, place the kale leaves in a big bowl of cold water. I like to soak them for at least 15-30 minutes. Run the leaves under cool water and gently rub the surface of the leaves to dislodge any dirt or other "unwanteds." Let the leaves dry in a colander or on a clean kitchen towel. The large ribs of the leaves are tough and nearly inedible and should be cut out.

This variety of kale is great simply sauteed with garlic and oil, and it can be added to eggs, pizza,  and pasta sauces, or crisped up into a salty snack. I'll post some additional kale recipes in the coming week, but here is my favorite raw juice recipe to start:

Sweet Green Juice

3 apples, cored
1 peach
3-5 kale leaves
1 small carrot
1 small rib of celery
1/2-inch piece of fresh ginger root

Sometimes I throw in some cucumber, a handful of grapes, or a plum, depending on what I have in the house. I enjoy the juice best served in a frozen glass.


Sources:

Dr. Nancy, "All Hail the Mighty Kale," TruthNHealth.com, http://www.truthnhealth.com/2012/02/all-hail-the-mighty-green-kale/.

"Kale: What's New and Beneficial about Kale," The World's Healthiest Foods, http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38.

Phillip, John, "Sulforaphane from Broccoli and Cruciferous Vegetables Selectively Destroys Cancer Cells," NaturalNews.com, http://www.naturalnews.com/032988_sulforaphane_cancer_cells.html.

Zelman, Kathleen M., MPH RD, LD, "The Truth about Kale," Web MD, http://www.webmd.com/food-recipes/features/the-truth-about-kale.