Food Commodities 43

Kale

Kale is a dark green, leafy vegetable that is part of the cabbage family with curly leaves arranged in a loose bunch. In addition to dark green, kale is also available in a variety of other colors such as purple, white, and even pink. Although part of the cabbage family, kale does not grow in a tightly bound head, but on long, fibrous stalks that cascade out from the center of a bunch.

History

Kale as we know it today was first cultivated in the Mediterranean region over 2,000 years ago. It played an important role in the food supply of Europe through the time of the Roman Empire and during the medieval period in Europe between the 5th and 15th centuries. European colonizers are believed to have brought the first kale to North America in the 1600's, and Russian traders are believed to have first brought this vegetable to Canada a century or so later.

Several thousand farms in the United States grow kale on a commercial basis, primarily in California, Georgia, New Jersey, and Texas. Compared with its fellow cruciferous vegetable, broccoli, total kale acreage is low, and between 5,000-7,500 acres.

Description

Kale is a remarkable member of the cruciferous vegetable family known for its ability to thrive during the cooler seasons of the year and its tendency to grow wild on many different continents, and especially in countries bordering along the Mediterranean Sea. The cool-season nature of kale can sometimes be reflected in its flavor. When exposed to frost, kale can sometimes take on a sweeter taste (that is due to the conversion of some kale starches into sugars). Overall, however, the taste of kale can be surprisingly varied, from bitter or peppery to more plain and slightly sweet.

Varieties Kale

The three types of kale that we have become familiar with in the produce section of today's grocery stores are actually domesticated versions of wild plants that took farmers hundreds of years to develop. These three types include (1) flatter, wider-leafed kale, (2) darker Lacinato-type kale, and (3) more tightly formed, curly leafed kale.

(1) Flatter, Wider-Leafed Kale

—Smooth German

kale  from Germany and became a treasured family heirloom.
Very cold-tolerant, growing past frost (which improves flavor) into early winter.

—Red Russian

      This kale heirloom looks like overgrown oak leaves in colors ranging from blue-green to purple-red. It’s essentially a rutabaga developed for its top growth rather than its root, DeJohn says. Among its major advantages, it tastes good (semi-sweet) raw in salads, and looks pretty too. Cold weather intensifies its color. It’s sweeter and more tender than common kale.

Tronchuda

 Tronchuda or Portuguese Kale. A bit more heat tolerant than other kales, for a longer harvest period on either end of winter season. 

(2) Darker, Lacinato-Type Kale (also sometimes called Napus or Siberian type kale)

—Tuscan Black

 Has tall narrow leaves and a wrinkled texture; this variety will also continue to grow over the winter very well.

—Dinosaur Kale

This Italian variety of kale was grown by Thomas Jefferson in his garden at Monticello, according to Berkley Wellness. The dark blue-green, slender, long leaves have none of the curls and frills common in kales. Rather, the leaves are rumpled and puckered like savoy cabbage and curled under along the entire margin, DeJohn says. The leaf texture also looks a bit reptilian, so the coolest nickname for this kind of kale goes to the dinosaur. 

—Toscano

is a kale variety that features dark blue-green leaves with a slightly wrinkled and firm texture. It has a slightly sweeter and more delicate taste than the curly kind with its flavor described as deep and earthy, but not so bitter with an almost nutty sweetness.

(3) More Tightly Formed, Curly-Leafed Kale (also sometimes called Scotch or Scotch-curled kale)

—Dwarf Blue Curled

Vates Dwarf Blue Curled Scotch Kale. The lengthy original name of this standard kale is usually shortened to Vates or Blue Scotch. One of the most attractive of all vegetables in the garden, and can be grown as a spring or fall crop. The most commonly grown kale variety, it was introduced in 1950, out of the pre-1865 heirloom variety Dwarf Green Curled. Dense, frilly, finely-curled blue-green leaves on compact upright 12–16″ plants stand well, maintain color and resist yellowing in cold and heat. Hardy and productive. Good cooked or fresh in salads. Harvest all winter to zone 6. More variable than the hybrids.

—Starbor

One of the most cold hardy varieties available, Siberian has enormous leaves and can take quite a beating from cold or pests.

—Winterbor

A very frost resistant medium-tall variety with dark blue-green finely curled leaves. It is unsurpassed for extra-mild, sweet Kale tang. The frilly leaves reach 90cm (36in) tall and 60cm (24in) wide. Ultra-hardy, it is suitable for autumn and winter harvest. The leaves can be harvested young as baby-leaf salad leaves or harvested later as winter greens. Delicious steamed and a real treat when there are few alternatives available. This most decorative variety is often used as a spot of color in winter gardens.

Nutrition of Kale

The rating system shows kale to be an excellent source of vitamin K, vitamin C, vitamin A, manganese, and copper; a very good source of vitamin B6, fiber, calcium, potassium, vitamin E, and vitamin B2; and a good source of iron, magnesium vitamin B1, omega-3 fats, phosphorus, protein, folate, and vitamin B3. That’s what causes kale into the healthiest food in the world.

You'll want to include kale as one of the cruciferous vegetables you eat on a regular basis if you want to receive the fantastic health benefits provided by the cruciferous vegetable family. At a minimum, we recommend 3/4 cup of cruciferous vegetables on a daily basis. This amount is equivalent to approximately 5 cups per week. A more optimal intake amount would be 1-1/2 cups per day, or about 10 cups per week.

Kale is one of the healthiest vegetables around and one way to be sure to enjoy outstanding nutrition and flavor from kale is to cook it properly. We recommend Healthy Steaming kale for 5 minutes. To ensure quick and even cooking cut the leaves into 1/2" slices and the stems into 1/4" lengths. While there might be potential health benefits from letting the stems and slices sit for about 5 minutes prior to cooking, the scientific research in this area is definitely mixed. 

How to Grow 

• You can plant kale at any time, from early spring to early summer. If you plant kale late in the summer, you can harvest it from fall until the ground freezes in winter.
• Mix 1-½ cups of 5-10-10 fertilizer per 25 feet of row into the top 3 to 4 inches of soil.
• Plant the seeds ¼ to ½ inch deep into well-drained, light soil.
• After about 2 weeks, thin the seedlings so that they are spaced 8 to 12 inches apart.
• Water the plants regularly, but be sure not to overwater them.
• Mulch the soil heavily after the first hard freeze; the plants may continue to produce leaves throughout the winter.

Beware PESTS/DISEASES

• Cabbageworms
• Flea beetles
• Aphids

How to Select and Store

Look for kale with firm, deeply colored leaves and moist hardy stems. Kale should be displayed in a cool environment since warm temperatures will cause it to wilt and will negatively affect its flavor. The leaves should look fresh, be unwilted, and be free from signs of browning, yellowing, and small holes. Choose kale with smaller-sized leaves since these will be more tender and have a more mild flavor than those with larger leaves. Kale is available throughout the year, although it is more widely available, and at its peak, from the middle of winter through the beginning of spring.

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.

How to Cook

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.

The green varieties are better used for cooking, while the more colorful varieties are better used for garnish. 

Sources

@  http://gietharal-furqan.blogspot.co.id
@ http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

@ Webster's New World Dictionary of Culinary Arts by Steven Labensky, Gaye G Ingram, Sarah R Labensky

@ https://www.chowhound.com/food-news/177634/ultimate-guide-to-using-different-types-of-kale/
@ Delicious, Nutritious Kale: Guide to Different Varieties - ExpertSure
@ http://www.onegreenplanet.org/vegan-food/popular-types-of-kale-and-their-health-benefits/
@ https://www.expertsure.com/2012/03/25/delicious-nutritious-kale-photo-guide-to-different-varieties/
@ http://www.friendsschoolplantsale.com/plant/6815
@ https://www.almanac.com/plant/kale
@ http://www.grownfromtheheart.com/what-im-growing/winter-vegetable-varieties/kale-varieties/