A Guide To Kale
Kale is one of the most popular superfoods today. This cruciferous vegetable is packed with essential nutrients and vitamins that are essential to maintain a healthy diet. It is also very low in calories, making it an ideal choice for those looking to add more nutrition to their diets. Kale is a versatile ingredient that can be used in salads, soups, smoothies, and even sauces.
Whether you’re new to kale or a seasoned veteran, this guide will provide you with everything you need to know about this superfood. Learn about the health benefits of kale, how to choose and store it, and the best ways to prepare it. Get ready to unlock the secrets of kale and start reaping the benefits of this nutritional powerhouse!
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What Is Kale?
Kale is an edible dark leafy green from the Brassicaceae, the mustard family, which includes vegetables like broccoli, brussels sprouts, cauliflower, cabbage, mustard greens, and collards. This plant family is also referred to as cruciferous vegetables.
Kale is also categorized as a superfood because of its nutrient density and health-promoting properties.
Health Benefits of Kale
Kale is an excellent source of vitamins and minerals and is considered a superfood because it is one of the most nutrient-dense foods with very few calories. It is a good source of vitamins A, C, and K. It also contains a small amount of protein and dietary fiber.
Diabetes - Kale has been shown to help protect against diabetes. Fiber and antioxidants (vitamin C and alpha-linolenic acid) found in kale can help improve health and lower the chances of developing type 2 diabetes and help lower blood glucose levels.
Prevent Cancer - Kale is high in antioxidants, like beta-carotene and vitamin C, which are substances that can counteract oxidative damage by free radicals.
Promote Eye Health - Kale is high in Vitamin A which promotes eye health and vision and is high in lutein and zeaxanthin which can lower the risk of macular degeneration and cataracts.
Supports Bone Health - Kale is a good plant-based source of calcium which is important for bone health.
Reduce Risk of Heart Disease - Kale binds bile acids and can lower cholesterol levels which are thought to lower the risk of heart disease.
Overall the nutrients found in kale help boost health and maintain and promote the immune system.
Types of Kale
There are several varieties of kale, but three are most commonly found in grocery stores, curly kale, Tuscan kale, and red kale. Among the different types of kale, the leaves can be different shades of green and purple, and smooth or curly with a fibrous stem.
Curly kale: The most common type of kale, curly kale is dark green with wavy curly leaves. This variety is often used in salads, but it can also be used in soups, stews, and stir-fries. It is also excellent when steamed, sautéed, or roasted. It has a mild taste and a fibrous texture.
Tuscan kale: Also known as lacinato kale or dinosaur kale, Tuscan kale has rich dark green leaves but is more tender than curly kale. You can use this kale in salads as well as soups, stews, sautéed dishes, or even in slaws.
Red kale: red kale looks similar to curly kale with its curly leaves but instead has a red and purple hue with green mixed in. It also has a fibrous texture, just like curly kale, and can be used the same.
Buying & Storing Kale
Kale is typically available year-round, but its peak season is from September to February. It is best to buy bundles of whole kale leaves, as opposed to pre-bagged and cut kale as bundles will be fresher, but if pre-bagged is all you have access to no worries. If you can purchase kale from your local farmers’ market, it is likely to be fresher and has a stronger flavor than pre-packaged kale.
Keep kale in a perforated plastic bag in the crisper drawer in your fridge. If the kale starts to wilt, give it a cold water bath to perk it back up again. Do this by adding the kale and cold water to a large bowl and let sit. You can also store kale in a freezer bag and freeze it for up to 6 months.
Preparing Kale
When consuming kale raw it is often used as a green in salads, but can also replace lettuce on sandwiches or tacos. It is best to massage the leaves to soften them, which can make them easier to chew. Adding some salt and acid, like lemon juice or vinegar while massaging can assist in breaking down the fibrous kale and leaving behind a more tender bite. It is important to remove the fibrous central stem from the leaves, as this part can be tough and chewy.
When it comes to cooking kale, there are many ways to prepare it, including boiling, steaming, sautéing, and baking. When boiling kale, add a pinch of salt to help break down the fibers and make the kale easier to chew. To steam kale, place the leaves in a steam basket or a steam basket lined with paper towels to keep them from falling into the boiling water. When sautéing, add a small amount of oil, cover the pan to let the leaves steam, and stir frequently. You can also bake kale in the oven by tossing it with oil and sprinkling it with spices or salt.
Kale Recipes
Kale is so versatile and can be added to many recipes. Below are some of the best kale recipes.
This vegan Zuppa Toscana soup is made with a rich creamy garlic broth and is loaded with kale, potatoes, and Italian-style quinoa meat crumbles.
A vegan wrap loaded with superfood kale, creamy vegan dressing, veggies, and your choice of vegan protein, like this blackened tofu recipe.
A vegan kale pesto that can be used to make a pesto-stuffed mushroom recipe that is an easy-to-make appetizer, perfect for parties or intimate dinners.
A fall-seasoned grain bowl recipe featuring crispy roasted kale, roasted butternut squash, smoky adobo quinoa, and umami mushrooms with a vegan aioli.
FAQ
Kale has a strong and earthy taste, sometimes it can taste mildly bitter. The leaves of kale have a tough, fibrous, chewy texture.
Any variation of kale can make a delicious salad. Lactino kale leaves are a bit thinner and not as tough and often recommended for salads, but any variation of kale if prepped properly can make a great salad green.
Yes, raw kale can be frozen for up to 1 month without, or blanching kale before freezing will give it a longer life in the freezer, about 6 months.
Yes, kale can be eaten raw and is best consumed raw since cooking can reduce its nutrition profile. Some find the tough, fibrous leaves chewy so it is recommended to massage your kale to break down the fibers.
Yes, kale can be cooked. Kale can be steamed, sauteed, roasted, or added to soups.
Final Thoughts
Kale is an incredibly nutritious superfood that has many health benefits. It is an excellent source of vitamins A and C, as well as several other vitamins and minerals.
Incorporating kale into your diet on a regular basis is a great addition to consuming a whole foods plant-based diet. Trying to incorporate more plants into your diet? Let us help you on your journey to going plant-based.
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