Kale

Kale is a form of cabbage and one of the oldest varieties that was first grown in the Mediterranean and was popular for centuries throughout Europe. It is a type of 'cooking greens' which means they are green and leafy vegetables that are often too bitter to be eaten raw and should be cooked to take the bitterness out. It is the hardiest type of cabbage and will tolerate most types of soil, though it grows better in cooler climates. Indeed, it can be grown through most of the calendar year.

Most people differentiate the different types of kale by the color of the leaves, which are generally green but may be white, pink, or even deep purple and blue. Different types of kale have different types of leaves and may be somewhat broad and flat with 'bumpy' leaves or short and curly, growing in a circular pattern from the center stem. For these reasons (and because of how hardy it is) it is often grown as a decorative plant as well as for food. There are many different varities such as Leafy Green (common in food markets), Russian Red, Scotch Curled, Leaf and Spear, Dwarf Blue, Ragged Jack, Cavolo Nero (black cabbagge), Tuscan, Lacinato and Dinosaur kale.

Kale is highly nutritious and is a good source of fiber, vitamin C, beta-carotene, calcium and vitamin K. It contains some carbohydrates and protein as well and has very few calories.

When buying kale, look for smaller leaves and a fresh look, avoiding yellowing or brown leaves. Check the stems as well as these are also edible. It becomes more bitter the longer it is stored fresh so try to use it within 1-2 days of buying if you're not going to freeze it. Kale freezes very well, however and has a sweeter taste if picked fresh after the first frost of the year. Make sure you wash it well to remove any sand or dirt.

Although used often as a garnish or bed for another type of food, Kale is used in many different types of salads. You can steam it or saute it if you're going to cook it and goes well with garlic and olive oil, roasted peanuts or almonds, added to soups, or in starches such as potatoes, beans or in rice dishes.

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