Kale
As
one of the most prominent leafy vegetables in Europe, kale is a wondrous raw
food with a plethora of redeeming qualities.
Featured in many famous dishes from Africa, Ireland, Asia, the
Netherlands, Brazil, Denmark, Holland, Sweden, Montenegro and Portugal kale is
truly a global provider. Despite its
amazing health benefits and international allure kale still remains largely
under the radar in America. It is so
popular in Germany, social clubs and celebrations have evolved around the
vegetable but in America you rarely see kale used at restaurants or even in
home cooked meals. Maybe it is the
temptations of fast food, meat, frying and large portions that have kept kale
largely undiscovered in the United States but as health and diet agendas
hopefully so too will the uses of kale.
As a super raw food that fairly inexpensive and easy to source there is
no reason why we all should not be cooking with this leafy friend more often. Mostly promoted and supported by vegan, vegetarian
and raw food enthusiasts everyone would be better served by including more kale
in their daily eating routines. Very
easy to cook with and boasting a voracious variety of uses it should not be
difficult for anyone to increase their kale intake. After we learn a little more about kale and
review its many health benefits I am sure there will be a clamor at the
supermarkets to buy some.
Kale is in the cabbage family and
comes in green or purple headless leaves.
Other color variations may consist of whites, yellows, blues and
reds. The vegetable is strong in flavor
and can become even more pronounced after being frozen or exposed to
frost. The plant also grows very well in
wintry and harsh climates making it very versatile as far as cultivation is
concerned. Some close brothers to kale
are broccoli, cauliflower, cabbage, kohlrabi, rapini, collard greens and
brussel sprouts. Kale is viewed as a superfood
with many healing qualities. In addition
to its nutritional values kale is also often used for garnish and
decoration. Most ornamental cabbage you
see in gardens is from the kale family.
Kale cultivars and loose leaf type classifications include curly leaved
(Scots Kale Lutes), plain leaved, rape Kale lutes, leaf and spear (a cross
between curly leaved and plain leaved Kale Lutes) and cavolo nero (also known
as Tuscan Kale Lutes and dinosaur Kale Lutes).
Leaf form and texture are the identifying marks of different Kales and
they can range from curled and wrinkled leaves (Scots) to flat with finely
divided edges (Siberian or Russian). One
cool characteristic of growing Kale is that you can harvest the outer leaves as
you need them without harming the plant or the future growth of more inner
leaves. Kale is very simple to grow and
is a great addition to any vegetable patch.
It is of interesting to note that the tender and young kale is best for
salads while the mature leaves are best for cooking. Speaking of food preparation lets take a look
at some of the reasons why we should include this raw food in our meals and
dishes.
Boiling Kale is not the recommended
but steaming, microwaving, stir frying and eating it raw are all highly
encouraged. Kale is a cherished raw food
because it is rich in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin,
calcium, glucosinolates, sulforaphane, vitamin E, vitamin A, iron, manganese,
calcium, potassium and manganese. It is
these facets of kale that are known to prevent and fight against such medical
terrors as cancer, cataracts, emphysema and rheumatoid arthritis. A traditional serving size of kale (1 cup)
only contains 40 - 60 calories making it a great weight loss aid. Containing a plethora of enriching
antioxidant properties, compounds, minerals and nutrients the vegetable is also
successful in preventing colds, improving skin tone and augmenting energy
levels. Even though it helps the liver,
the colon and other vital organs one special circumstance it does not aid in is
those with thyroid issues. Containing
goitrogen, a naturally-occurring substance in kale and if too much is consumed
kale can interfere with the functioning of the thyroid gland or cause concern
for those with thyroid problems.
Regardless of this one caveat kale is still a food that must be consumed
more often by more people.
If you care about your health, the
environment and the raw food industry you should have no problem jumping on the
kale bandwagon. Kale recipes are rarely
complicated and the food is so flexible it can be used in smoothies, soups,
salads and even main dishes. Although
kale is often cooked and combined with meat we highly encourage its use only in
a raw food setting. By eating kale raw
we maximize its potential while helping the world as well as ourselves. A raw food diet is a great way to take care
of the planet while also nurturing your body and kale is a perfect part of that
plan. There are many awesome raw food
cookbooks on the market that can show you some great kale recipes. The next time you are thinking of eating
something raw and delicious hopefully kale will cross your mind and tummy. Here is even a great kale smoothie and soup
recipe to get you started on your quest for kale indulgence. You can also check out my raw food cookbooks
for more great cooking ideas.
A
couple of Kale Recipes to get you on your way to great health!
