Kale is quite the fashionable leafy green, and there is a good reason for that. Kale, also known as Leaf Cabbage, is a highly nutritious member of the Brassica family. As a matter of fact, many people consider Kale to be a genuine superfood, often citing that it has more iron than beef and more calcium than milk.
Kale’s is also very easy to cook and, in addition to a multitude of health benefits, it provides excellent culinary versatility to those willing to give it a try.
What are the Healthy Properties of Kale?
Kale is a very nutritious food that is low in saturated fat, cholesterol, and total calories. One cup of Kale contains a measly 33 calories, it is very rich in calcium, iron, vitamins A, C, and K, as well as a slew of other minerals, antioxidants. Kale also packs a ton of dietary fiber, which is why nutritionists recommend eating at least 3 cups of Kale per week.
Including Kale into your regular diet will provide several health benefits such as protection against bone disorders like osteoporosis, protection against heart disease and high blood pressure, protection against inflammatory disorders like arthritis, improved eyesight, enhanced weight loss, and even a reduction to the risk of developing cancer.
How many different Varieties of Kale?
As previously mentioned, Kale is a vegetable of great versatility. Part of that versatility comes from the fact that there is a wide variety of different types of Kale. Each variation changes the shape and color of the leaves as well as the flavor. Let’s learn a bit more about the most popular types:
Blue Scotch: Blue Scotch Kale has very tender, blue-green, crinkled leaves. It is excellent in hearty winter dishes.
Winterbor: Winterbor Kale has a deep blue-green tint. It has ruffled leaves with a mild flavor.
Red Ursa: Red Ursa is an extra-frilly version of kale with dark purple stems and vibrant green leaves.
Spigariello Liscia: Spigarielo Liscia, also known as Leaf Broccoli, has wavy dark green leaves with a very hearty flavor.
Tuscan Kale: Tuscan Kale has blue-green leaves with an embossed texture and a sweeter taste than most other varieties.
White Russian: White Russian Kale is another sweet variety with flat green leaves and white ribs and stems.
Winter Red: Winter Red Kale has frilled bicolor leaves and stems that range from bright purple to dark red.
Red Chidori: Red Chidori Kale has tightly compacted heads that resemble cabbage. The dark green leaves are frilly and turn a deep red towards the central foliage.
Tips for eating Kale
- Kale is ideal for making healthy juices due to its abundant mineral content.
- Kale is also fantastic in a variety of hearty winter soups.
- Kale can take the place of lettuce in many sandwiches and salads.
Caramelized onions on rye bread, melted Emmental cheese, and sweet White Russian Kale make for a delicious sandwich.
A salad made with Red or Tuscan Kale, chunks of grilled salmon and a light honey-lemon vinaigrette, is a wonderful lunch idea on a hot summer day.