Kale
Edible, nutritious, and decorative, too
Also known as lacinato or Tuscan black palm, dinosaur kale is one of the most common varieties of this nutrient-packed green.
Mona Makela/IStockphoto
Kale is a member of the Brassica family, which includes broccoli, cauliflower, Brussels sprouts, and collards. Although it is not as commonly known as many other green, leafy vegetables, kale has garnered attention because of its nutrient-rich phytochemical content, which provides unparalleled health benefits.
Kale’s many varieties—curly, ornamental, walking stick, Siberian, dwarf blue Scotch, Red Russian, dinosaur (also called lacinato or Tuscan black palm)—provide an array of tastes and textures. English settlers brought curly kale to the United States in the 17th century, whereas ornamental and dinosaur kale are much more recent varieties. Dinosaur kale was discovered in Italy in the late 19th century, and ornamental kale was first cultivated commercially in California in the 1980s. Walking stick kale, also called Jersey kale, is perhaps the most novel variety. Its thick stem grows up to 15 feet high and can be made into a walking stick.
Kale is an excellent source of nutrients, including vitamin A, vitamin C, vitamin B6, and manganese. It is also a very good source of calcium, copper, potassium, and dietary fiber. One cup of kale provides 10.4 percent of the daily value for fiber, which has been shown to reduce high cholesterol, prevent atherosclerosis, and regulate blood sugar levels.
Kale’s added bonus is its beauty. Many varieties of kale are referred to as “flowering kales” and are grown mainly for their ornamental leaves, which can be white, red, pink, lavender, blue, or violet. Most plants sold as “ornamental cabbage” are, in fact, kales. Ornamental kale is completely edible, and can be prepared as a side dish or used to garnish a summer salad.
Kale can be found in most grocery stores year round, although it is usually sweetest in the spring. Preparing kale is easy: Sauté it with fresh garlic, then dress it with lemon juice and olive oil. Or chop kale and braise it with fresh apples, then top it with balsamic vinegar and chopped walnuts. Or toss kale leaves with a mixture of soy sauce, maple syrup, and balsamic vinegar, then sprinkle with a handful of sesame seeds. If you are serving kale raw, it’s best to let it “marinate” in a vinegar or lemon juice mixture for 15 minutes or so before eating, which will soften the stiff leaves.
