Kale the New Lettuce & More

Kale is one of the “super-foods” that I have recently added to my diet. No, I am not on a diet to lose weight but I am very interested in Kale for it's nutritional value, cancer-fighting properties, fiber and the protein that it offers. It also offers calcium, iron, chlorophyll, Vitamin A and Vitamin C. I have replaced lettuce on my sandwiches and salads with Kale. I sometimes use Spinach as well.

If your are a meat eater and love the BLT or Club Sandwich, use the Kale in lieu of the lettuce. Lately my favorite sandwich consists of wheat bread, Havarti Cheese, turkey, Kale, avocado, tomatoes, artichoke hearts and sprouts. I dress it with salt, pepper, oil and vinegar to taste. It is a great Summer treat.

Kale freezes well and actually tastes sweeter and more flavorful after being exposed to a frost.

Tender Kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavored ingredients as dry-roasted peanuts, tamari-roasted almonds, red pepper flakes, or an Asian-style dressing.

In the Netherlands, it is very frequently used in a winter dish (a stamppot), as a traditional Dutch dish called stamppot boerenkool.

In Ireland, Kale is mixed with mashed potatoes to make the traditional dish colcannon. It is popular on Halloween when it is sometimes served with sausages. Small coins are sometimes hidden inside as prizes.

Kale is a very popular vegetable in China, Taiwan, and Vietnam, where it is commonly stir-fried with beef.

A traditional Portuguese soup, caldo verde, combines pureed potatoes, diced Kale, olive oil, broth, and, generally, sliced cooked spicy sausage. Under the name of couve, Kale is also popular in Brazil, in caldo verde, or as a vegetable dish, often cooked with carne seca (shredded dried beef). When chopped and stir-fried, couve accompanies Brazil's national dish, feijoada.

In the eastern African Great Lakes region, it is an essential ingredient in making a stew for ugali, which is almost always eaten with Kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.

A bundle of organic Kale

A whole culture around Kale has developed in north-western Germany around the towns of Bremen, Oldenburg and Hannover. There, most social clubs of any kind will have a Grünkohlfahrt ("Kale tour") sometime between October and February, visiting a Country Inn to consume large quantities of boiled Kale, Kassler, Mettwurst and Schnapps. These tours are often combined with a game of Boßeln. Most communities in the area have a yearly Kale festival which includes naming a "Kale King" (or Queen).

Curly Kale is used in Denmark and southwestern Sweden to make (grøn-)langkål (Danish) or långkål (Swedish), an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham (Sweden). The Kale is used to make a stew of minced boiled Kale, stock, cream, pepper and salt that is simmered together slowly for a few hours. In Scotland, Kale provided such a base for a traditional diet that the word in dialect Scots is synonymous with food. To be "off one's kail" is to feel too ill to eat. In Sweden, it is also commonly eaten as a soup, with a base of ham broth and the addition of onion and pork sausages.

In Montenegro collards, locally known as rashtan is a favorite vegetable. It is particularly popular in winter, cooked with smoked mutton (kastradina) and potatoes.

In the Southern United States, Kale is often served braised, either alone or mixed with other greens, such as collard, mustard, or turnip. OR like me, RAW . . .

In Japan, Kale juice (known as aojiru) is a popular dietary supplement.

There are so many things to do with Kale and I for one am just learning the many uses, thank heavens for the internet. (smile)

Bon-Appetite!

Janet Caldwell

Sources: Wiki-Pedia & Myself :-)