Keeping Up with Kale


Name(s): Kale, Borecole 

Fruit or Vegetable: Vegetable

Colors: Green, Purple

Origin(s): Asia Minor and made popular in Ancient Greece

Part(s) Used/Consumed: The entire leaf. 
Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor.
Family Plants:  Brassica Oleracea Acephala (Broccoli, Cauliflower, Collard Greens, and Brussels Sprouts)
Nutritional Facts-&-Values: 


Kale - nutritional information

One cup of cooked kale with no added salt contains 2.47 grams protein, 36 calories and 2.6 grams fiber. Potassium – 296 mg
Phosphorus – 36 mg
Magnesium – 23 mg
Calcium – 94 mg
Iron – 1.17 mg
Sodium – 30 mg
Zinc – 0.31 mg
Copper – 0.203 mg
Manganese – 0.541 mg
Selenium – 1.2 mcg
Also contains small amounts of other minerals.
Vitamin A – 17,707 IU
Vitamin C – 53.3 mg
Niacin – 0.65 mg
Vitamin B1 (thiamine) – 0.069 mg
Vitamin B2 (riboflavin) – 0.091 mg
Vitamin B6 – 0.179 mg
Folate – 17 mcg
Pantothenic Acid – 0.064 mg
Vitamin K – 1062 mcg
Vitamin E – 1.1 mg
Contains some other vitamins in small amounts.

Fun Fact: Kale freezes well and actually tastes sweeter and more flavorsome after being exposed to frost.

Believed to have originated in the Asia Minor region, made popular in European countries, and brought to the U.S during the 17th Century, Kale has stood the test of time in providing our bodies with an exceptional amount of important nutrients. 

This superfood is very popular now, and for good reason! High in vitamins K, A, C, manganese, antioxidants and fiber, one cup of kale only has 36 calories and 0 grams of fat. It has been shown to aid in detoxing the body, fighting the growth of cancer cells and cardiovascular disease. 
The beautiful leaves of the kale plant provide an earthy flavor and more nutritional value for fewer calories than almost any other food around. It is easy to grow and can grow in colder temperatures where a light frost will produce especially sweet kale leaves.

Kale’s versatility of greatness does not stop here. Coming in three different varieties, ornamental, curly, and dinosaur, your palette for this power-veggie, alive and kicking! 
To help motivate you in taking a try at this wondrous veggie, or inspire more ideas to add to your kitchen cooking revenue, here is a recipe or two:

Kale Chips:

Whole-Grain Spaghetti With Garlicky Kale and Tomatoes

Whole-Grain Spaghetti With Garlicky Kale and Tomatoes
Serves 4| Hands-On Time: 15m| Total Time: 30m



  1. Cook the pasta according to the package directions. Reserve ¼ cup of the cooking water, drain the pasta, and return it to the pot.
  2. Meanwhile, heat the oil in a large skillet over medium-high heat. Add the onion, garlic, ¼ teaspoon salt, and ⅛ teaspoon pepper. Cook, stirring occasionally, until beginning to brown, 4 to 5 minutes. Add the kale and cook, tossing frequently, until tender, 2 to 3 minutes. Add the tomatoes and cook, tossing frequently, until the tomatoes begin to soften, 1 to 2 minutes more.
  3. Add the kale mixture, almonds, pecorino, and reserved cooking water to the pasta and toss to combine. Serve with additional pecorino.
By Charlyne Mattox ,  February, 2011
Spaghetti with Kale, Salami and Toasted Garlic
Recipe #2 :

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: