Kale is a Scottish word derived from coles or caulis, terms used by the Greeks and Romans in referring to the whole cabbagelike group of plants. Evidence indicates that kale was used in Roman and Greek times as a cure for drunkenness. By the Middle Ages, kale had spread through Europe and Asia. The Italians developed plants with “dinosaur” scales, while the Scots created varietals with leaves like frilly petticoats. The Russians produced kale that could survive in the snow.
Till the 1980s, though, not many people paid attention to this vegetable until a man named Tim Peters who was then farming in Oregon, began experimenting with the plant. Peters planted Siberian kale on his farm, and also along roadsides, so that bees could cross-pollinate the plants with the weeds. One day he noticed that some of his blue-green Siberians had produced “babies” that looked nothing like their parents – they were red, with vellum-thin leaves. He had created the first red Russian kale. As a result, several new forms of kale were discovered, and the popularity of this vegetable increased.
A National Kale Day
Today, the US even has a National Kale Day. National Kale day is the first Wednesday in October and is an annual celebration. Dr Drew Ramsey, MD and Chef Jennifer Iserloh recognised the tremendous health benefits of the leafy green and founded the grassroots organisation in October 2013.
No wonder kale has found many new admirers including the Cheesecake Factory which has added the SuperFood to its menu. Celebrities like Gwyneth Paltrow, Michelle Obama and Beyoncé too are fans of this green star.
Kale is a member of the cruciferous vegetable family, which also includes broccoli, Brussels sprouts, arugula and collard greens. Kale is easy to grow and generally inexpensive. It’s one of the simplest crops for local farmers to grow, thriving in small plots of land or in a garden pot. Leaf colours in the vegetable can vary from light to dark, so can the stem lengths. Kale though has a sharp odour that sets it apart from other dark leafy greens. It has a rich taste and is almost spicy like pepper. It has a spicier and more pronounced flavour than lettuce. It is crisper with a hint of earthiness. Kale is available in 3 fundamental varieties: Curly (ruffled leaves and deep green hue with a pungent flavour); Ornamental (green, white, or purple leaves with a more subdued flavour) and Dinosauraka Tuscan kale (dark blue-green leaves with an “embossed texture and tastes slightly sweeter)
High on nutrition
Kale is highly nutritious, containing high levels of vitamins, minerals, and brain-boosting phytonutrients. Kale contains more than 1,000 per cent of the recommended daily intake of Vitamin K, 98 per cent of Vitamin A and 71 per cent of Vitamin C. One cup of cooked kale has about the same amount of calcium as one cup of cow’s milk, according to research. This one cup can also be helpful for those managing diabetes. Kale also contains 7 per cent of daily iron needs.
Kale’s calcium and iron are highly digestible, because, unlike many other leafy vegetables, including spinach, it has a very low oxalate content. Kale has a good balance of omega-3 and omega-6 fatty acids, necessary for heart health, It is high in potassium but with fewer calories than bananas.
Because of its high fibre content, kale is a popular diet food. It can help in weight loss and weight management because fibre helps to keep you fuller longer. It is also great for your eyes. Kale has at least 45 different flavonoids, which may reduce the risk of stroke.
Kale is an Old World food and eaten across the globe; it’s a staple in Scotland, Denmark, Italy, Kenya, Portugal, and many other countries.
You can blend it into smoothies, soups or sauces, sauté it with other vegetables in a stir-fry, massage it with a bit of olive oil and sea salt for the base of a green salad, use it in lasagnas or burgers and, of course, make kale chips and even kale cake!
When buying kale, choose a plant that is firm and deeply coloured with strong and moist stems. Make sure the leaves are not yellow or brown and are free from small holes. If the raw leaves show any signs of withering, this is an indication that the greens have been sitting on the shelf for too long, or that they were not properly stored. Kale lasts for up to a week when stored in a loose paper or plastic bag in your refrigerator crisper.
One precaution: Its numerous health benefits aside, kale should not be eaten in excess.
