Recently I was asked about how to grow kale. I have 3 different varieties in my garden, and I eat kale every day. Kale is a green, leafy, winter vegetable that is high in fiber. The potassium content of kale may help reduce the risk of heart disease. Kale is a tasty and nutritious side dish or an addition to smoothies and salads. Fresh kale straight from the garden is more tender. Growing it is simple. Some I get as tender plants for an early crop, and others I plant from seed. It's a hearty crop that takes almost no special care. That's why I have 3 varieties. Here's a photo of the kale that we kept from last year. It is producing good kale today!
Kale adds nutritional value and color to recipes. The nutrients in kale can help boost well-being and prevent a range of health problems. It contains fiber, antioxidants, calcium, and vitamin K, among others. It is also a good source of vitamin C and iron. Kale contains an antioxidant known as alpha-lipoic acid.
Studies suggest that this can help lower glucose levels, increase insulin sensitivity, and prevent oxidative stress-induced changes in patients with diabetes. It may also decrease peripheral neuropathy and autonomic neuropathy in these patients.
Russian Red Kale
The fiber, potassium, vitamin C, and vitamin B6 found in kale all support heart health. Increasing potassium intake while decreasing sodium intake is recommended to reduce the risk of cardiovascular disease (CVD). Kale and other green vegetables that contain chlorophyll can help prevent the body from absorbing heterocyclic amines. These chemicals are produced when grilling animal-derived foods at a high temperature, and they are associated with cancer.
Kale is a member of the mustard, or Brassicaceae, family, as are cabbage and Brussels sprouts. It is also hearty and crisp, with a hint of earthiness. Different types of kale have slightly different flavor and nutrient profiles. Younger leaves and summer leaves tend to be less bitter and fibrous.
Curly kale is the most commonly available type. It is usually bright green, dark green, or purple in color. It has tight, ruffled leaves that are easy to tear. To remove the leaves from the fibrous stalk, run your hand down the stalk in the direction of growth.
Lacinato or dinosaur kale is a dark blue-green variety that is firmer and more robust than curly kale. It is known as dinosaur kale because of its scaly texture. These leaves are generally longer and flat and maintain their texture after cooking. Less bitter than curly kale, dinosaur kale is ideal for making kale chips.
Red Russian kale is a flat-leaf variety that looks a little like oak leaves. The stalks are slightly purple stalks and the leaves have a reddish tinge. The stalks are very fibrous and are not usually eaten as they can be rather difficult to chew and swallow. The leaves of red Russian kale are sweeter and more delicate than other types, with a hint of pepper and lemon, almost like sorrel. They are ideal for salads, sandwiches, juices, and as a garnish.