To wash kale, remove the stems and submerge in water completely. Curly Green Kale 2. Kales are considered to be closer to wild cabbage than most of the many domesticated forms of Brassica oleracea. Curly Purple Kale 3. Dinosaur kale has a sweeter taste and a more delicate texture than curly kale and is often a blue-green color. Kale (/keɪl/), or leaf cabbage, belongs to a group of cabbage (Brassica oleracea) cultivars grown for their edible leaves, although some are used as ornamentals. A member of the illustrious group of cancer-fighting cruciferous vegetables, kale is quickly becoming one of the most popular health foods today. Getting enough folate in your diet may also reduce the risk of other pregnancy complications, including anemia and pre-term birth. English Spinach [20], Kale contains high levels of polyphenols, such as ferulic acid,[21] with levels varying due to environmental and genetic factors. [8] It is hardy and thrives in wintertime,[8] and can survive in temperatures as low as –15.0° Celsius. Rich in vitamins K, A and C, along with other vital nutrients, there are a multitude of kale benefits for skin, heart health, inflammation and more. In, "America's First "Food Spy" Traveled the World Hunting for Exotic Crops", "Meet the Man Who Found, Finagled, and Ferried Home the Foods We Eat Today", "Land army: Alan Titchmarsh on how gardening became essential for survival during wartime", Cyclopedia of American Agriculture: Vol. Curly kale is usually deep green in color with ruffled leaves and has a pungent, bitter, peppery flavor. Kale is available at most grocery stores and supermarkets and can be found in the produce aisle, alongside other leafy greens and vegetables. Washing produce thoroughly can also help remove any pesticide residue, along with bacteria, dirt and debris. Cook, covered, on low 2-3 hours, until chicken is no longer pink. [26], In Italy, cavolo nero kale is an ingredient of the Tuscan soup ribollita.[27]. Then, rinse under running water to remove any remaining residue. [7], Kale is usually an annual plant grown from seed with a wide range of germination temperatures. In Scotland, kale provided such a base for a traditional diet that the word in some Scots dialects is synonymous with food. When hot, add sausage and bacon and cook until sausage is browned while breaking up the meat and bacon is crisp. There’s an enormous amount of kale hidden in amongst all that buttery, garlicky rice….This is a terrific two-in-one side dish that will pair with almost anything and keeps for days!. [3], Russian kale was introduced into Canada, and then into the United States, by Russian traders in the 19th century. Going hand-in-hand with its anti-inflammatory potency, kale is one of the top antioxidant foods. ), Chia Seeds Benefits: The Omega-3, Protein-Packed Superfood, 9 Proven Black Seed Oil Benefits that Boost Your Health, Detox Your Liver: Try My 6-Step Liver Cleanse, Top 15 Potassium-Rich Foods to Start Eating Today. [18], Boiling kale decreases the level of glucosinate compounds, whereas steaming, microwaving or stir frying does not cause significant loss. Welcome to Sproutpeople's Sprout Wonderland. Note that the numbers in parentheses (1, 2, etc.) These ITCs are a powerful “one-two punch” against toxins and free radicals. There are many different types of kale but the two main types are curly kale and Tuscan/luctino kale. With strict editorial sourcing guidelines, we only link to academic research institutions, reputable media sites and, when research is available, medically peer-reviewed studies. Brassica oleracea is a plant species that includes many common foods as cultivars, including cabbage, broccoli, cauliflower, kale, Brussels sprouts, collard greens, Savoy cabbage, kohlrabi, and gai lan.. [5] For most of the twentieth century, kale was primarily used in the United States for decorative purposes; it became more popular as an edible vegetable in the 1990s due to its nutritional value. Collard Greens In terms of flavour and texture collard greens are the closest match to kale and can be used interchangeably. Keep in mind that kale is also very high in vitamin K. For those on blood thinners, maintaining a steady intake of vitamin K is crucial. [24], In Northern Germany, there is a winter tradition known as "Kohlfahrt" ("kale trip"), where a group of people will go on a hike through the woods during the day before gathering at an inn where kale is served, usually with bacon and Kohlwurst ("kale sausage"). 1/2 cup vegetable stock or water In addition to providing plenty of fiber, vitamin K, vitamin A and antioxidants, potential kale benefits include decreased inflammation, enhanced detoxification, improved heart health, reduced cancer cell growth, healthy fetal development and improved vision. Stir-fried kale with Chinese flavours makes a great side dish for noodle or rice dishes. [6] The vegetable was easy to grow and provided important nutrients missing from a diet because of rationing. Getting enough of these nutrients is also important during breastfeeding, as studies show that women can lose 3-5 percent of bone mass while breastfeeding due to the baby’s increased need for calcium. Kale comes from the Acephala group of the Brassica oleracea (oleracea var) species, which also includes collard greens. [16] As with broccoli and other cruciferous vegetables, kale contains glucosinolate compounds, such as glucoraphanin, which contributes to the formation of sulforaphane,[17] a compound under preliminary research for its potential to affect human health beneficially. Bring a pan of water to the boil and cook the kale for 4 mins until tender. [19] Kale is high in oxalic acid, the levels of which can be reduced by cooking. Kale originally grew around the Mediterranean region, with evidence of cultivation dating back to around 2000 BCE. It is a rich source (20% or more of the DV) of vitamin A, vitamin C, vitamin B6, folate, and manganese (see table "Kale, raw"). The best mousses for curly hair, including curly girl-approved drugstore picks, non-crunchy formulas for fine hair, plus how to get perfect natural curls with mousse. This Dr. Axe content is medically reviewed or fact checked to ensure factually accurate information. [5], During World War II, the cultivation of kale (and other vegetables) in the U.K. was encouraged by the Dig for Victory campaign. Here’s why: Best Kale for Massaged Kale Salad. Some of the most common types include: Kale is a great source of many important nutrients, including fiber, vitamin K, vitamin A and vitamin C. One cup of raw kale contains the following nutrients: In addition to the nutrients above, each serving also contains a small amount of niacin, zinc, pantothenic acid and selenium. Although uncommon, some people may be allergic to cruciferous vegetables, including kale. Rinse under cold water, squeeze dry with your hands, then whizz in a food processor with the lemon zest, mascarpone, garlic and seasoning. Kale is a great vegetable to add to soups as it’s robust enough to take a bit more cooking than leafier greens. An extra-tall variety is known as Jersey kale or cow cabbage. What is kale good for? How to Make Creamy Cauliflower Soup. 3 tablespoons olive oil. This is due to the  presence of isothiocyanates (ITCs), which are a compound found in kale that have been shown to help detox your body at the cellular level. (It’s also called Cavolo Nero, Lacitano Kale or Dinosaur Kale) The Best Kale Substitutes (in order of preference) 1. The powerful antioxidant and anti-inflammatory properties of kale make it a perfect food for promoting heart health. Related: Top 10 Benefits of Romaine Lettuce Nutrition (+ Recipes). Related: Iceberg Lettuce: Healthy Leafy Green or Nutrient-Poor Filler? [33], A traditional New Years Danish dish: boiled ham, glazed potatoes and stewed kale, Form of cabbage with green or purple leaves, Curly kale, one of the many varieties of kale, Bailey, L. H., (1912, republished in 1975). There are two main varieties: one that has green leaves and one that has purple. It not only helps remove toxins, but also helps eliminate them entirely. Tuscan Kale (pictured above). Kale, former garnish, now superfood, is so popular these days it even has bumper stickers and T-shirts advertising its virtues. This 15-minute, 6-ingredient salad starts with the kale — our favorite variety being curly. pinch sea salt, 1 tsp cumin powder, 1 tsp chili powder, 1 tsp curry powder , 1 Tbsp nutritional yeast , etc. Curly-leaved varieties of cabbage already existed along with flat-leaved varieties in Greece in the 4th century BC. In fact, it’s particularly rich in vitamin C and beta-carotene, which is the precursor to vitamin A.