In Praise of Kale

By Cathe Olson
Issue 131

Whenever I give a seminar on healthy eating, I can't help but talk about kale. As soon as I mention that it's my favorite vegetable I get a variety of responses, from incredulity to bewilderment. Kale? Isn't that the stuff decorating the salad bar at Hometown Buffet? a parent asked at one class. What makes me really sad is that one leaf of kale packs more nutrition than the heaping bowl of iceberg lettuce it surrounds.

Just about any book or article on nutrition recommends that we eat leafy green vegetables. Yoga dietetics suggest greens every day for optimum health, and kale is one of the most nourishing. Unlike spinach or chard, it doesn't contain oxalic acid, which prevents the body from absorbing calcium. It is also the green richest in the phytochemical lutein. Known mostly for its prevention of eye disease, lutein is now thought to be better protection against cancer than beta-carotene. Kale is also one of the highest sources of antioxidant flavonoids, which help ward off heart disease and regulate blood pressure. Kale is a good source of calcium, iron, magnesium, vitamins A and C, and dietary fiber. .

Kale has many benefits for women. It helps regulate estrogen and wards off many forms of cancer, including breast cancer. The calcium in kale is more easily absorbed than the calcium in milk, so it helps protect against osteoporosis, arthritis, and bone loss. Before and during pregnancy, kale supplies important minerals such as calcium and iron. It also provides folic acid, which is necessary for the proper development of the baby's nervous system. During nursing, kale and other leafy greens increase the milk supply. .

Children grow and develop at a rapid rate, and their proper nutrition is vital. Kale is extremely rich in vitamin A - essential for visual and immune functions. One cup of chopped, cooked kale has almost as much vitamin C as an orange and as much calcium as 1/3 cup of milk. With all these benefits, why doesn')t everyone eat kale? .

Many people don't know what kale looks like or how to select it. They don't know how to store kale, so it goes bad before they have a chance to eat it. Most disappointing is when they take the time to buy and cook kale and no one likes it. .

Following are some easy ways to select, store, and prepare kale. If your family still won't eat it, I'll share tips for adding kale in ways that no one will notice to dishes you already eat . .

SELECTION
Kale is available year-round but is especially good in the winter, when the cold makes it sweeter. Kale comes in bunches of long, dark green leaves. The most common variety is curly-leaf kale, which is curly around the edges. I prefer the smoother varieties, such as "dinosaur" or "red Russian," because they are mellower when lightly steamed or added to a stir-fry.

At your natural foods store or supermarket, buy kale that is kept in a chilled display case or on ice. Kale will wilt and become bitter if left in a warm place for a long period of time. .

Look for fresh, green leaves, they should not be yellow, brown, or wilted. Choose smaller, more tender leaves over larger, coarser ones. In spring and summer, get some young kale at your farmers' market that can be tossed raw into salads, or grow it yourself. .

STORAGE
Place unwashed kale in a plastic bag and keep it in the vegetable crisper of your refrigerator for up to a week. Bear in mind, however, that kale's taste grows stronger the longer you store it. For extended preservation, wash and dry kale well (see method below). Mince or chop kale by hand or in a food processor, then place in a bag or container and freeze. Because it thaws almost instantly, minced, frozen kale can be used just like raw kale.