Spotlight on a Superfood - Kale!

Hey Everyone,

Tuscan or Dino Kale grown by
Carol Hanak, Bed 22

Walking through the garden it is easy to spot different cultivars of one of the best superfoods out there, kale. Until the Middle Ages, kale was one of the most commonly grown vegetables in all of Europe with cultivation dating back over 2000 years.  The Dig for Victory campaign during the WW II era highly encouraged the growing of kale as it was easy to bring to harvest and it supplemented many of the important nutrients missing from the diets of those on rations.

Kale is closely related to collards and both are members of the cabbage family.  In fact, kale and collards are actually the primitive headless forms of cabbage.  The splendor of a kale plant is quite diverse and whether a delightful ornamental or tasty edible in the garden, the plants are able to withstand moderate freezes and can tolerate temperatures in the teens before requiring protection from the elements.  However, if hard freezes are sudden, before the plant has had time to adjust to the arrival of harsh weather, it is highly recommended to go ahead and cover.

Red Russian Kale immediately left of the scarecrow
grown by Mike & Sue Plumb, Bed 30

The most popular varieties for the home gardener are Red Russian, Curly Green, and Tuscan or Dino Kale. The Dino Kale is the sweetest and nuttiest of the bunch, with the Curly Green having a tenancy to be somewhat bitter, and the Red Russian falling somewhere in between.  By choosing the smallest leaves to avoid bitterness and allowing the plants to experience cold temperatures, including several frosts, the flavors only improve.  Harvesting after exposure to cold weather and frost ensures that some of the plants starches turn into sugars. Yummy!

For the health conscious, this delightful plant certainly packs a punch and it is easy to see why it tops the charts as one of the world's healthiest and most nutrient rich vegetables.  According to the ANDI (Aggregate Nutrient Density Index) scores, kale shares a three-way tie for being one of the healthiest greens available, outperforming spinach, which places number five on the list.  Per calorie, kale has more iron than beef, more calcium than milk, and 10 times more Vitamin C than spinach.  Heads up Popeye, Olive Oyl is throwing out your spinach and fixing you something even better.

Winterbour or Curly Green Kale
 grown by Vicki Williams in Jane Curry's Bed 2

Scientists have known for years that the high levels of antioxidants found in kale work incredibly well at disarming free radicals before they damage cell membranes and DNA.  In recent years, kale has gained a lot of attention as research now shows its phytonutrients work at a deeper level detoxifying and cleansing the body of harmful compounds.  It also has powerful effects at combating several types of cancer and providing both heart and eye health. Life Extension Magazine (known for publishing sound health information to improve and extend human life) has an excellent article by Stephen Laifer citing the powerful health benefits of kale. It is readily available on their website and is only the tip of the iceberg if you perform a "Google" search for the health benefits of kale.

In doing some research to write this post, kale has amazing value when grown as a staple crop for use in the kitchen.  It is a substitute for spinach in any recipe calling for spinach and utilizing lemon juice when cooking brings out the phytonutrients, further enhancing the health benefits.  It is actually quite versatile and the first link below shows how to tame its bitterness and use it several different ways.  Be careful though, kale chips are downright addicting trust me on this one.  Store newly harvested kale for use as you would fresh cut flowers.  Re-cut the bottom stems and place them in a cup or jar of water.  They will keep 1-2 days on the counter or up to five in the refrigerator.  Just keep in mind, the longer it is stored the more bitter it becomes.

Tuscan or Dino Kale grown by
 Denise Kovacs, Bed 29

I have placed several wonderful links below with descriptions to make navigating easy.  I hope you enjoy learning about something so healthy and easy to grow.  The fall window for direct sowing kale from seed is past; however, transplants are readily available at the local nurseries.  The Dino Kale at Pike's is beautiful and they also have some nice varieties of fresh lettuces currently available. Elrod's also has Curly Green and Dino Kale as of last week.  For those sowing in spring, see me when the time arrives as I have seed available to share.



Superfoods Video, Episode #5:

http://www.youtube.com/watch?v=mNqNg1lYsdA - link to one of the best videos on kale.  Currently a favorite on my bookmark's bar!  Shows a variety of ways to prepare, together with some wonderful recipes, including kale pesto.

General Growing Information:

http://www.care2.com/greenliving/kale-an-easy-beginners-guide-to-growing.html?page=3 - link to a basic growing guide for the care and harvest of kale.

http://www.burpee.com/vegetables/kale/all-about-kale-article10234.html - link to Burpee's Kale growing guide.

Science and Health Related:

http://www.wholefoodsmarket.com/healthy-eating/health-starts-here/resources-and-tools/top-ten-andi-scores - link to the ANDI scores, kudos to kale!

http://www.lef.org/magazine/mag2008/jul2008_Kale-Cancer-Protection-Healthy-Eye-Heart-Benefits_01.htm  - link to the Life Extension Magazine article on the powerful health benefits of kale for those who enjoy researched based data.

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38 - link to the George Mateljan Foundation, which has a nice article on kale as one of the world's healthiest foods, including recipes.  The Poached Eggs over Sauteed Greens has me re-thinking breakfast!

Happy Gardening,

Denise, Beds 25&29