Kale has grown in popularity over the years, and it's no surprise as to why. Kale is an incredibly nutritious and delicious green veggie that's jam-packed with nutritional benefits. Commonly referred to as "the queen of greens," kale is a real nutritional powerhouse. If you're curious to learn more about this green superfood, keep reading. In this article, we'll discuss what kale is, how it grows and how it can be prepared and added to some of your favorite dishes. Dive into the kale basics below to help answer the many questions you have about this powerful veggie.
Where Does Kale Come From?
First things first, let's talk about where kale comes from and how it came to top the green superfoods list. When kale was first discovered, it didn't exactly resemble the vegetable we know and love today. In fact, it didn't even have a "head." Kale was first cultivated in 2000 B.C. in the Eastern Mediterranean and Asia Minor and looked more like curly leafed cabbage. After being discovered, kale then made its way to Europe, where it eventually turned into the kale we see on store shelves today.
Is Kale Healthy?
Highlighted for its superfood qualities, you might be wondering just how good kale is for you. Let us start by saying that there are many different varieties of kale. While each variety differs slightly, the nutritional differences between each are pretty small. All kale types are extremely low in calories and high in nutrients, making them very beneficial to your health. If you're searching for a quick way to tell which kale variety carries more nutrients, taste them! Kale's nutrient profile can be determined by bitterness, meaning that the more bitter a kale leaf is, the more nutrients it's likely to have. Aside from kale's bitter flavor, the color of kale can also tell you more about its nutrients. Kale contains phytonutrients, which show themselves through the different colors of our food. Kale that is a deeper green will likely have more phytonutrients than a lighter variety. That being said, because the difference in nutrients across kale varieties isn't drastic, we wouldn't begin forcing yourself to eat bitter or deep green kale if you don't enjoy it. Adding any type of kale to your meals is sure to have health-boosting benefits.
How Does Kale Grow?
Kale is no stranger to cold temperatures. It thrives on them. Being the cold weather crop that it is, kale grows best in the spring and fall and can even tolerate a bit of frost. Because kale plants prefer the cooler temperatures, they taste best when harvested in them. When kale grows in warmer climates, it produces a much bitter leaf that can be quite overbearing in flavor. When growing, kale prefers being in direct sunlight or "snowlight." While it will tolerate partial shade, growing kale in too shady of an area will stunt its leaf growth. An easy-to-grow vegetable, kale is a great green to start with if you're new to gardening.
When Does Kale Variety Matter?
So, if the nutrients across all kale types are generally the same, when does kale variety matter? Kale variety is relevant when determining which dish you choose to make with it. If you're searching for the perfect kale to create a salad, then we'd recommend using Tuscan kale. Tuscan kale is the least bitter variety and can easily be eaten raw. Now, if you're searching for a head of kale to turn into crispy chips, choose a curly type of kale. The most popular kind for chips, curly kale holds oils and seasonings better, producing a better-flavored result.
How to Prepare Kale
Now that you better understand what kale is and why it's so great for you, it's time to begin adding kale to your weekly menu. Keep scrolling to discover how to prepare kale into delicious, mouthwatering meals.
Add Raw Kale to a Smoothie
Kale is the ideal smoothie ingredient. Especially if you want to boost your drinks nutritional value. Because kale is mild in flavor, it can easily be combined with sweet and savory foods to create the smoothie of your dreams. The best part? When adding kale to your smoothies, you don't have to cook it at all. Once washed, raw or frozen kale can be added straight into the blender with other smoothie ingredients to create a delicious and fortifying drink that will keep you energized throughout the day.
For a healthy and tasty smoothie recipe, try making this Vanilla Kale Shake. Made with frozen kale, banana, raw cashews and our Vanilla Protein Powder Nutritional Booster, it's the perfect pick-me-up smoothie when you need a quick boost of energy.
Bake Kale Into a Quiche
Now that we've covered how you can enjoy kale raw, it's time to discuss how you can bake it. If you're starting on your kale-eating journey and looking for a way to work this superfood into your diet slowly, then we recommend baking it first. Raw kale has a much stronger flavor than baked kale. When baked with other ingredients, kale works to boost the flavor of those ingredients while also adding a hint of its own. This unique balance is a great way to start getting accustomed to the taste of kale, without fully committing just yet.
If you're searching for a recipe that will help you ease into eating more kale, try out this Potato Kale Vegan Quiche. The perfect main dish for brunch, this eggless quiche is a treat that everyone will love. This recipe uses garbanzo bean flour as an incredible gluten free egg substitute. The savory flavors of kale, onion, potatoes and Nutritional Yeast are then used to create a cheese-like quiche filling that is out-of-this-world delicious. Make it a seasonal breakfast, or cut it into bite-sized pieces and serve as an appetizer. A low-allergy food, this quiche can be eaten by nearly everyone.
Mix It into a Grain Bowl
Grain bowls are in right now, and it's no surprise why! Loaded with healthy superfoods and overflowing with flavor, grain bowls are an excellent way to meet your daily nutritional needs. Maybe you're looking for a satisfying lunch recipe that will properly fuel you for a before-dinner gym session. Or, you may be tired from an already active day and seeking a healthy and filling meal to enjoy before bed. Whatever your nutritional needs are, grain bowls are here to help meet them. When constructing the perfect grain bowl, the trick is to create the ideal texture. Choosing crunchy grains like quinoa, millet, and teff are excellent for mixing with texture adding veggies like broccoli and kale!
For a kale-filled grain bowl that will blow you away, try out this Breakfast Bulgur and Millet Grain Bowl. Savory enough to enjoy for breakfast, lunch or dinner, this grain bowl is loaded with green veggies like kale and topped with eggs for added flavor. Fresh avocado and tamari or soy sauce are then drizzled on top to take this meal from good to great!
Make It a Key Ingredient of Soup
Fall is here, and nothing quite says "fall" like a good soup. With the days getting chillier, the meals tend to get warmer. Not only can soup be turned into a healthy dish, but it can also serve to warm your belly and the house as fall turns into winter. Whether you have a tried-and-true soup recipe you enjoy making or are searching for something new, there's always room for improvement. Adding leafy greens like kale and spinach to your soups can help boost the dish's flavor and health benefits by tenfold.
Meet your seasonal nutrition needs and warm up with a large bowl of this Instant Pot Lemony Lentils and Greens Soup. Bright, lemony and incredibly delicious, this soup recipe is overflowing with healthy vegetables like leafy kale. Additionally, lentils and lemon juice are used to provide even more depth to this dish. The best part? It's easy to make! Simply combine all the ingredients into a pressure cooker and cook for just six minutes. Each ingredient's flavors will blend, creating a savory, hearty soup that will satisfy all of your fall cravings. Topped with fresh lemon and tender fall herbs, it's a nutritious meal perfect for colder nights. Plus, it's made in a single pot, meaning that the clean up is next to nothing.
And there you have it! A complete guide on how to cook kale, and the many dishes you can make with this superfood vegetable. From smoothies to grain bowls, there's bound to be a recipe on this list that you'll enjoy. And remember, when cooking meals at home, we urge you to get creative. Swap out ingredients you don't like for those you do or add in your own twist. Your meals are what you make of them!
