Grandma's Garden - Kale

Kale Blue Curled Scotch: This tender blue green Kale has crinkled leaves.  Kale is a Super Food rich in vitamin A. Great for Juicing! We have some seeded in the little greenhouse. That will be ready around the first of May.  We should have Kale through the first of July and then again in September through November or so.  Seeds are Non-GMO, open pollinated, and organic.  All our vegetables are grown organic.

What's New and Beneficial About Kale

• Kale can provide you with some special cholesterol-lowering benefits if you will cook it by steaming. The fiber-related components in kale do a better job of binding together with bile acids in your digestive tract when they've been steamed. When this binding process takes place, it's easier for bile acids to be excreted, and the result is a lowering of your cholesterol levels. Raw kale still has cholesterol-lowering ability—just not as much.
• Kale's risk-lowering benefits for cancer have recently been extended to at least five different types of cancer. These types include cancer of the bladder, breast, colon, ovary, and prostate. Isothiocyanates (ITCs) made from glucosinolates in kale play a primary role in achieving these risk-lowering benefits.
• Kale is now recognized as providing comprehensive support for the body's detoxification system. New research has shown that the ITCs made from kale's glucosinolates can help regulate detox at a genetic level.
• Researchers can now identify over 45 different flavonoids in kale. With kaempferol and quercetin heading the list, kale's flavonoids combine both antioxidant and anti-inflammatory benefits in way that gives kale a leading dietary role with respect to avoidance of chronic inflammation and oxidative stress.
• Individual Concerns:  Kale is among a small number of foods that contain measurable amounts of oxalates, naturally occurring substances found in plants, animals, and human beings. When oxalates become too concentrated in body fluids, they can crystallize and cause health problems. For this reason, individuals with already existing and untreated kidney or gallbladder problems may want to avoid eating kale. Laboratory studies have shown that oxalates may also interfere with absorption of calcium from the body.  If your digestive tract is healthy, and you do a good job of chewing and relaxing while you enjoy your meals, you will get significant benefits — including absorption of calcium—from calcium-rich foods plant foods that also contain oxalic acid. Ordinarily, a healthcare practitioner would not discourage a person focused on ensuring that they are meeting their calcium requirements from eating these nutrient-rich foods because of their oxalate content.

How To Store
To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage.

The Healthiest Way of Cooking Kale

We recommend Healthy Steaming kale for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil chop greens. Steam for 5 minutes and toss with a Mediterranean Dressing and top with your favorite optional ingredients. 

How to Enjoy

• Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
• Combine chopped kale, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.

Minestrone Surprise

Soups are a great way to enjoy a variety of vegetables in one dish. The portabello mushrooms and kale give this soup an unusually rich flavor, and if you want to make it more traditional you can add a little shell pasta.

Prep and Cook Time: prep time: 20 minutes; cooking time 45 minutes Ingredients: 5 cups chicken or vegetable broth 1 medium onion, chopped fine 6 medium sized cloves garlic, chopped 1 stalk celery, diced (to yield about 1/2 cup) 2 medium sized carrots, peeled and diced into 1/2-inch pieces (to yield about 1 cup) 1-1/2 cups finely chopped kale 1/4 cup diced portabello mushrooms, black gills cut out and discarded 1 15 oz can diced tomatoes 1 TBS dried Italian herbs 2 cups or 1 15 oz can navy beans (no BPA), drained salt and black pepper to taste

Directions:

1. Prepare ingredients by chopping and measuring.
2. Heat 1 TBS broth in medium soup pot. Healthy Sauté onion in broth over medium heat for 5 minutes stirring frequently. Add garlic and continue to sauté for another minute.
3. Add broth and rest of ingredients except beans and salt and pepper. Bring to a boil on high heat, reduce heat to low and continue cooking, uncovered for 45 minutes or until vegetables are tender.
4. Add beans, cook for another couple minutes, season with salt and pepper, and serve.

Indian Style Lamb with Sweet Potatoes

The blend of spices in garam masala in this recipe bring the unique taste of India to your Healthiest Way of Eating. Enjoy!

Prep and Cook Time: 30 minutes Ingredients: 1 lb ground or minced lamb shoulder or leg 1 medium-sized onion, quartered and sliced thin 2 TBS minced fresh ginger 3 medium cloves garlic, pressed 1 tsp garam masala 5 cups finely chopped kale 3 cups sweet potatoes, peeled and cut in 1-inch cubes (about 1 large potato) 1 TBS + 1 cup chicken broth salt and white pepper to taste

Directions:

1. Prepare all the vegetables by chopping and have ready.
2. Heat 1 TBS broth in a large-size stainless steel braising pot or skillet. Healthy Saute onion, garlic, ginger, and lamb in broth over medium heat for about 5 minutes, stirring frequently.
3. Add garam masala*, mixing well for about half a minute. Add 1 cup broth and stir in sweet potatoes and kale. Simmer on medium low heat covered for about 15 minutes, stirring occasionally, or until lamb, potatoes and kale are tender. Season with salt and pepper.