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You Food: Kale Cabbage's favorite relative is a leafy triple threat; superstar cancer-fighter, pill-free vitamin and hearty, heart-healthy additive to any winter meal 
Bio Kale is a green, leafy vegetable that belongs to the Brassica family, its relatives being cabbage, collards and brussels sprouts. A descendent of wild cabbage, it is thought to have originated in Asia Minor, was brought to Europe by Celtic wanderers in 600 B.C. and to the U.S. by English settlers in the 17th century. The three main varieties of kale are: Curley kale – ruffled leaves; fibrous stalk; deep green color; pungent, peppery taste. Ornamental kale – loosely knit head; green, white or purple in color; mellow taste. Dinosaur kale – dark blue-green leaves with an embossed texture; sweeter taste. Health Benefits You can’t spell kale without vitamin K – you get 1,327 percent of your daily recommended amount of vitamin K in one cup. Vitamin K is an important nutrient that helps control blood clotting and is crucial to bone formation and repair. Kale delivers 192 percent of your daily intake of vitamin A; research has shown that a diet rich in vitamin A can reduce lung disease. The leafy vegetable also is an excellent source of immune-system supernutrient vitamin C, providing 88 percent of the daily recommended amount. Furthermore, the organosulfur compounds founds in kale appear to lessen the occurrence of a wide variety of cancers, including breast and ovarian, and in addition, those who eat diets rich in cruciferous (mustard) plants as a whole have been shown to be at a lower risk of prostate, colorectal and lung cancers when compared to folks who regularly eat other vegetables. Kale also is a great source of calcium and beta carotene and has less than 37 calories per cup. (Exhale!) 
Eat Ideas Substitute kale for spinach, collards or mustards in any type of “greens” dish, or use it in lieu of a greens mixture for a salad. You could mix it into a lasagna (again, spinach substitute) or even use it as a bed for your morning eggs. How to Pick Look for firm, richly colored leaves and moist, hard stems. Fresh leaves will be unwilted and free of browning, yellowing or holes. After purchase, wrap it in a damp paper towel and store in a cool environment, like your refrigerator crisper. Do not wash until just before eating, as this can expedite the wilting process. Peak season for kale usually is mid-winter to spring. Beyond Food Kale is used in a variety of nutritional supplements, including vegetable powders and prenatal vitamins. Recipe Mediterranean Kale Prep and Cook Time: 15 minutes Ingredients: 2 medium bunches kale, chopped about 12 cups 2 TBS lemon juice 1 tsp soy sauce 3 medium cloves garlic, pressed extra virgin olive oil to taste salt & black pepper to taste Directions: 1. Bring lightly salted water to a boil in a steamer with a tight fitting lid. The salt helps to enhance flavor and color of vegetables. 2. While water is coming to a boil, fold each kale leaf in half and pull or cut out stem. Chop leaf and rinse in colander. 3. When water comes to a boil add kale to steamer basket and cover. Steam for 7-10 minutes, until tender. 4. Toss with rest of ingredients and serve. |
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