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Kale can be a staple in plant-based kitchens for its versatility and nutritional benefits, but what do you really know about kale? Ever ask yourself what is dino kale? How about Tuscan kale? Read this article for all the details on this popular leafy green.
What is Kale?
Kale is a leafy green that is part of the Brassica family which also includes cauliflower, broccoli, and Brussels sprouts. Kale is known for its sturdy leaves and earthy flavor and is commonly used in salads, soups, and smoothies, and can be enjoyed both raw and cooked.
Other names for Kale
There are a lot of varieties of kale, you may be familiar with curly kale, baby kale, and Red Russian kale. Lacinato kale is also referred to as dino kale, black kale, and Tuscan kale.
Origin
Kale has a rich history that dates back over 2,000 years. Originating in the eastern Mediterranean and Turkey, it was a staple in the diets of ancient Greeks and Romans. Over time, kale spread across Europe and eventually made its way to North America.
Who produces kale today?
Today, kale is cultivated worldwide, with major producers including the United States, Canada, and various European countries. Its ability to thrive in cooler climates makes it a popular crop in regions with shorter growing seasons.
Kale Varieties
curly kale: This is the most commonly available kale where I live in Canada, it’s a very popular variety which is usually Winterbor kale. It’s known for its bright green color and hearty leaves with curly ruffled edges. It’s got a slightly bitter peppery taste. This variety holds up well when cooked and is best gently massaged before eating raw.
Lacinato kale: This kale has flatter darker green, purple, almost black leaves and features a bumpy texture. This variety is more tender and is great for raw uses.
baby kale: This is exactly what it sounds like, kale that has been harvested earlier. It’s mild in flavor and very tender in texture. It’s best used raw and better to not massage it.
Appearance
Kale can range in color from bright green wavy leaves (curly kale) to a mix of red and green (Red Russian) to dark purple-green like Lacinato kale.
Flavor
- Curly Kale: Offers a peppery and slightly bitter taste.
- Lacinato Kale: Has a milder, slightly sweet, and nutty flavor.
- Red Russian Kale: Known for its sweet and delicate taste.
Nutritional Information
| Nutritional Information | per 100 grams raw kale |
|---|---|
| Calories | 35 |
| Carbohydrates | 4.4 g |
| Fiber | 4.1 g |
| Protein | 2.9 g |
| Fat | 1.5 g |
| Vitamin A | 241 mcg (27% DV) |
| Vitamin C | 93.4 mg (104% DV) |
| Vitamin K | 390 mcg (325% DV) |
| Calcium | 150 mg (12% DV) |
| Iron | 1.6 mg (8% DV) |
| According to the USDA food data website. | DV = Daily Value |
Kale Recipes
Kale’s versatility makes it a favorite in various dishes used both raw in salads and smoothies, or cooked in hot salads, soups, pasta dishes, or stir-fries.
Salads: Use baby kale, Lacinato kale, or tenderized curly kale. Massaging the leaves of curly kale with a bit of olive oil and lemon juice can soften them and reduce bitterness. Try this Kale Crunch Salad with crispy chickpeas, or a Kale Ceasar Pasta Salad.
Smoothies: Add raw kale leaves to fruit smoothies for a nutrient boost. Pairing kale with sweet fruits like bananas or berries can balance its earthy flavor.
Soups and Stews: Add chopped kale during the last few minutes of cooking. It holds its shape well and adds texture and nutrients.
Sautéed or Stir-Fried: Cook kale with garlic and olive oil for a simple side dish. Adding a splash of lemon juice can enhance its flavor.
Kale Chips: Bake torn kale leaves with a drizzle of olive oil and a sprinkle of salt for a crispy snack.
Pasta: Sauteed kale is combined with mashed sweet potatoes for a hearty ravioli filling in this Sweet Potato Kale Ravioli.
Alternatives to kale
If you don’t have kale or you’re looking for a last-minute substitute for kale, here are some alternatives:
- Spinach – Milder and softer, works well raw or cooked.
- Swiss Chard – Slightly earthy, similar texture, good for sautéing.
- Collard Greens – Sturdier with a mild bitterness, great for braising.
- Mustard Greens – More peppery, adds a spicy kick.
- Beet Greens – Milder, slightly sweet, good for sautéing or blending into smoothies.
- Turnip Greens – Slightly bitter with a softer texture.
- Cabbage – Less leafy but works well shredded in slaws or stir-fries.
Storage
Refrigeration: Store unwashed kale in a plastic bag in the crisper drawer. It typically lasts 5-7 days.
To store washed kale:
- Pat the kale completely dry after washing to prevent excess moisture, which can cause spoilage.
- Store it in a breathable bag or airtight container with a paper towel to absorb moisture. Keep it in the crisper drawer.
How do you reduce kale’s bitterness?
To help reduce kale’s bitterness and break down its tough fibers, massage raw kale leaves with olive oil and a bit of salt.
Can you eat kale stems?
Yes, you can eat kale stems, but they are fibrous and tough. It is better to chop them finely or cook them longer in soups or stir-fries. You can also freeze them whole and save them for use in homemade vegetable stock.
Frequently Asked Questions
Fresh kale lasts 5-7 days when stored in a plastic bag in the crisper drawer.
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