About Kale - Brassica oleracea var. acephala
The Latin name Brassica derives from the Celtic bresic; oleracea refers to a vegetable garden herb that is used in cooking. The distinctive part of kale’s scientific name is acephala, meaning “headless,” which separates it from the rest of the cabbage family. The Latin word caulis, meaning “stem” or “cabbage,” is the root of the English name kale.
Kale is native either to the eastern Mediterranean region or to Asia Minor. It is believed to have been introduced to North America by Benjamin Franklin when he returned from a visit to Scotland. Two centuries later, most people know kale only as a garnish with as much gustatory appeal as the dusty little trees on model train layouts. A botanically primitive, “headless” member of the cabbage family, kale appears in today’s gardens in much the same form as it did several thousand years ago. Perhaps kale has changed so little over time simply because horticultural fiddling seemed unnecessary. In addition to being among the most vigorous, prolific, and easy-to-grow vegetables, this uncomplicated plant is resistant to cold, is simple to harvest, store, and prepare, and is rich in vitamins and minerals.
Kale has a cabbage-like flavor, with a sharpness that some people dislike. As versatile as cabbage or spinach, baby kale can be part of a green salad (in moderation, as it is strong tasting and chewy). However, the leaves, whole or cut into strips, are more commonly served cooked.
Storage
Wrap kale in a damp towel or in a plastic bag and refrigerate, preferably in the hydrator drawer, for up to one week. Leaves will wilt if allowed to dry out.
For long term storage kale can be frozen. Wash, de-stem and blanch leaves for
2 minutes. Rinse in cold water to stop the cooking process, drain, and pack into an airtight container such as a zip-lock freezer bag.
Preparation Tips
Wash kale leaves well, checking the underside of the leaf for garden soil and garden pests.
Remove stems from mature kale leaves by folding the leaf in half lengthwise and stripping or slicing away the thick stems. Baby or very tender young leaves may be used stem and all.
Steam mature kale leaves approximately 4 to 5 minutes, depending on age, size, and amount of leaves in the steamer. It is ready when limp but still retaining some texture.
Toss steamed kale with olive oil, lemon juice and a dash of salt and pepper. Try adding diced garlic.
Sauté tender young kale leaves in butter with garlic and onions.
Add sautéed kale (chopped) to omelets, quiches, scrambled eggs, casseroles, or mashed potatoes.
Add chopped or sliced raw kale to hearty soups and stews toward the end of cooking time.
Use kale in place of spinach or Swiss chard in your favorite recipes.
Sources: “Whole Foods Companion,” by Dianne Onstad, 2004; “From Asparagus to Zucchini, A Guide to Farm-Fresh Seasonal Produce,” Madison Area CSA Coalition, 2003; and www.innvista.com.
Nutrition Facts
Although higher in calories than many other vegetables, kale is low in saturated fat and cholesterol. It is a good source of protein, dietary fiber, vitamins A, C, and K, calcium and manganese.
(1 cup boiled kale, drained)
Calories 36
Total Fat 0g
Cholesterol 0g
Sodium 30mg
Total Carbohydrate 7g
Dietary Fiber 10g
Sugars 2g
Protein 2g
Vitamin A 354% RDA
Vitamin C 89% RDA
Vitamin K 1328% RDA
Calcium 9% RDA
Manganese 27%
Source: www.nutritiondata.com.