We often grow Kale in our greenhouse. Give us a call to see what is growing now.
Known as the new beef, the queen of greens and a nutritional powerhouse, kale is a leafy vegetable that is part of the cabbage family. In addition to dark green, kale comes in a variety of colors: purple, white, and even pink.
This is a hearty plant that withstands cold temperatures and can be grown in many climates. A popular vegetable throughout Europe, Africa, South America, and Asia, kale has become popular in the United States among health enthusiasts because of its high fiber, vitamin, and mineral content.
We are able grow it year-round in our greenhouse, under controlled temperatures. The variety popular with our customers is called dwarf blue curled scotch, which was first introduced in the U.S. in the 1950’s. We also offer this variety as a wonderful microgreen to enhance salads, casseroles, and smoothies.
Three types of kale can often be found in the produce section of today’s grocery stores. These three types include:
- flatter, wider-leafed
- darker Lacinato-type
- more tightly formed, curly leafed
HOW IS IT PREPARED?
A versatile green, it is eaten both raw and cooked. Some varieties can be quite fibrous when raw, so it is often preferable to cook it. Here are some ideas about how to eat kale:
You can cook kale by steaming, sautéing, boiling, baking, or stir frying the leaves. A popular additive to soups and stews, kale’s sturdy leaves hold up well to boiling. In soups, it adds nutrition, and a pop of color and texture.
Offering lots of fiber and nutrients, it’s also a popular ingredient in fruit and vegetable smoothies.
Stir up a side dish by combining kale with other greens such as collard or turnip leaves and then braising them with a ham hock, cooking until tender.
Baked kale chips has become a popular healthy potato chip alternative.
A FEW QUICK SERVING IDEAS
Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
For a simple side dish, quickly sauté kale with garlic, salt, and pepper until wilted.
Combine chopped kale, pine nuts, and feta cheese. Add to whole grain pasta drizzled with olive oil.
Asian vegetable stir fry often includes kale. The substantial leaves stand up well to high temperatures, and stay intact throughout the cooking process.
Kale has also become a popular ingredient in fruit and vegetable smoothies because it offers a lot of fiber and nutrients.
Add raw kale to salads. Drizzling it with an oil-based dressing helps to soften the leaves.
While they’re tough raw, the stems when sautéed in a bit of avocado or olive oil with some sea salt, become a delicious, breadstick-like treat!
Kale Nutrition
Like other dark green leafy vegetables, kale is high in calcium, iron, beta-carotene, and vitamin C. Kale is part of the cruciferous group of vegetables which have been studied for their cancer-fighting properties. This vegetable is also a good source of dietary fiber.
Great for Digestion
Kale is made from fibrous material, and thus, like most leafy greens, it’s great for aiding in digestion and elimination. One big tip is to eat the stems, which contains a high-quantity of prebiotics, food for probiotics in your microbiome.
High in Iron
Per calorie, kale has more iron than beef. Iron is essential for good health, especially for women, as it helps with the formation of hemoglobin and enzymes, transports oxygen to various parts of the body, aids in cell growth, proper liver function, and more. Want to up the iron quantity of your kale even more? Cook it in a cast-iron pan!
Filled with Powerful Antioxidants
Antioxidants are molecules that offer up one of their electrons to the free radicals, thereby neutralizing the free radicals and keeping them from stealing an electron from our cells. At its best, this strong network of warriors can stop up to 99 percent of free radicals from damaging our cells. Antioxidants, such as carotenoids and flavonoids help protect against various cancers. Kale contains high levels of antioxidants—however, they are heat-sensitive, so blanching the leaves is your best way to preserve those antioxidants.
Great Anti Inflammatory Food
One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help fight inflammation in the body by supporting the endo-cannabinoid system, fighting heart disease, helping the brain, and more.
Cardiovascular Support
One men’s group study found that eating kale regularly significantly improved coronary artery risk factors. The men juiced the kale, although to protect your thyroid, we recommend lightly cooking it before eating it.
High in vitamins A, C & Calcium
Vitamin A is great for your vision. It is also great for your skin. In addition it helps to prevent lung and oral cavity cancers.
Vitamin C deficiency studies show a correlation with rapidly increasing signs and conditions of aging. This important anti-aging nutrient exists in abundance in kale. We do not manufacture large amounts of vitamin C on our own. Here are some signs of Vitamin C deficiency: easy bruising, low iron levels, and bleeding gums. Vitamin C is heat sensitive, so lightly sauté or blanch the leafy green to preserve this vitamin.
Per calorie, kale has more calcium than milk. Calcium, a mineral is important because it helps us build and maintain strong bones. Calcium also helps with cell signaling involved in muscle and nerve function, and with blood vessels that transport blood throughout the body.
Great Detox Food
Filled with fiber and sulfur, kale is both great for detoxifying your body and keeping your liver healthy.
High in vitamin K
Eating a diet high in Vitamin K can help protect against various cancers.
“Vitamin K1 has always been known as the ‘coagulation’ vitamin because it helps keep the body’s blood-clotting mechanism functioning in a healthy manner. Vitamin K2, on the other hand, has been shown to activate 17 proteins. For example, vitamin K2 activates a protein called osteocalcin, which ensures that as much bone is built to replace the bone that is broken down. Vitamin K2 also encourages a protein called Matrix Gla Protein (MGP) to keep arteries healthy by discouraging calcium from sticking to the walls.” – Joel Kahn, M.D., world-famous cardiologist
It’s been shown to be protective against osteoporosis, cancer, and diabetes.
We pick and sell it fresh. Call to see what we are currently growing or to special order.
Want to check out more of our produce or microgreens?
