Kale is recommended by nutritionists because it has many
potential health benefits, including lowering blood sugar levels and improving
heart health.
What Is Kale?
Kale (Brassica oleracea) is a leafy, dark green cabbage
cultivar that, unlike regular cabbage, does not form a head as it grows. Kale
is a cruciferous vegetable that is used in a variety of recipes including main
dishes, side dishes, appetizers, salads, and soups. You can make a salad with
the green leaves or sauté a bunch of kale in olive oil. The texture and flavor
of kale will vary depending on the variety and method of cooking.
3 Types of Kale
Kale varieties differ in flavor, texture, and color. Kale
comes in a variety of varieties, including:
1. Curly kale: This variety of kale is commonly used in
salads and cooking. Curly kale has frilly edges and easy-to-tear leaves that
range in color from bright green to dark green.
2. Dinosaur kale: Also known as Lacinato kale or Tuscan
kale, this kale is blue-green and has large, scaly leaves. Because of its size
and lack of bitterness, dinosaur kale is an excellent choice for kale chips.
3. 'Red Russian' kale: This kale has smaller, flatter
leaves than other cultivars and reddish-purplish stalks. Because the leaves are
bitter, 'Red Russian' kale is best served on sandwiches or as a garnish.
Health Benefits of Kale
Kale is a superfood that is high in vitamin A, vitamin C,
vitamin K, and riboflavin. It also contains antioxidants and minerals such as
calcium, omega-3 fatty acids, manganese, potassium, phosphorus, magnesium, and
folate. Consider these health advantages:
Kale is good for your heart. Heart health is aided by
nutrients such as folate, potassium, fiber, and calcium. Kale lowers LDL
cholesterol levels, lowering the risk of heart disease. Kale's flavonoid
antioxidants and fiber content can also help lower blood sugar levels, which is
beneficial to heart health.
Kale has anti-inflammatory properties. Kale's antioxidants,
which include beta-carotene, fight free radicals in the body, boosting the
immune system and aiding in the prevention of chronic diseases.
Kale has been shown to aid in brain development. Iron,
folate, and vitamin B6 are all found in kale and help support normal brain
development.
Kale can help with bone health. Kale's high vitamin K
content promotes bone mineral density and may help prevent osteoporosis.
Kale can help with blood clotting. Vitamin K also aids the
body's ability to properly coagulate blood. Kale should be avoided by people
who take blood thinners. If you are taking blood thinners, talk to your doctor
or a dietitian before eating kale.
Kale can help with eye health. The carotenoids lutein and
zeaxanthin, which give kale its green color, support human retina health and
help to prevent macular degeneration.
How to Cook Kale
Kale is a versatile leafy vegetable that can be eaten raw in
salads or cooked into a variety of dishes. Consider the following kale
preparation methods:
Bake: Kale can be baked or roasted with other greens, such
as brussels sprouts or collard greens, as part of a vegetable medley. Cook kale
with root vegetables like turnips and sweet potatoes for a colorful variation.
Drizzle maple syrup over kale for a sweet kick.
Blend: For a hearty Italian kale soup for a winter dinner,
blend this vegetable. Kale can be used in almost any soup recipe; it pairs well
with lentils, farro, and Italian sausage. The greens can also be blended to
make a refreshing kale smoothie. To make a low-carb snack, combine nuts, coconut
milk, and ginger in your smoothie.
Roast: Roast kale for a crunchy snack. To make kale chips,
toss the greens with oil and season with spices such as cumin, garlic powder,
za'atar, curry powder, chili powder, and nutritional yeast.
Sauté: One of the most common ways to prepare kale is to
sauté it. Remove the stems from the kale before sautéing it, or keep them for
added crunch. (Be aware that the stems may take longer to cook.) Toss kale and
other green vegetables with olive oil before sautéing them, or cook them on
their own to add to pasta or pizza. For a citrus kick, squeeze some fresh lemon
juice on top.
How to Store Kale
Kale is a hardy green, but it will dry out and lose its
crunch, flavor, color, and nutrient content over time. To get the most out of
your kale, try the following storage methods:
Dried: Drying your kale is another option for preserving it.
This method will not extend the life of your kale as a fresh, green vegetable,
but it can be used as an ingredient in recipes or as a tasty snack on its own.
Kale can be dried in the oven for several hours or in a dehydrator. When it's
dry, season with salt, pepper, and other spices. Consume it as kale chips or as
a crunchy salad ingredient.
In the freezer: Kale, like many other vegetables, should be
blanched before freezing. Prep the kale as if you were going to make a recipe:
remove the veins and chop or tear the leaves to the desired size. Then, for a
minute or two, place the leaves in a large pot of boiling water. Remove them
from the hot water as quickly as possible and place them in a large bowl of ice
water. Dry the kale thoroughly with a salad spinner or paper towels. Place the
leaves on a baking sheet in a single layer and place in the freezer for a
couple of hours. Once frozen, store them in a freezer bag or airtight container
in the freezer for up to eight months.
In the refrigerator, keep a fresh bunch or bunches of kale
in the crisper drawer. Wipe away any excess moisture before wrapping the kale
leaves in a paper towel and placing them in a plastic bag. Kale bunches will
keep in the fridge for a week.
