Did you know that in Scotland an invitation to "come to kale" is an invitation to dinner? The US has only recently discovered all of the amazing nutritional benefits of kale, with celebrities like Jennifer Aniston, Gwyneth Paltrow, Heidi Klum, and Woody Harrelson now swearing by this super-food.
At Green City Growers we are immersed in this nutritional powerhouse daily, growing varieties most have never heard of, like purple dinosaur kale (curly kale is what you see that the grocery store). Scratch just beneath the surface, and this versatile and nutrient dense leafy green has a lot to reveal.
Green City Growers farmers agree that kale is a great addition to any garden for a wide variety of reasons, especially because of its ability to be grown during all 4 seasons (Yes! Kale can be grown during mild winters using a cold frame). Green City Growers clients BGood restaurant in Downtown Boston and in Hingham grew approximately 500 pounds of kale for their Kale Crush Smoothies and Kale Quinoa Bowls this spring, and will grow kale again in the fall.
Kale is delicious raw when it is young and tender, but is also great cooked when it has matured due to its capacity to hold its shape and color well in soups, stews, and sauteed or steamed dishes.
Our 5 favorite nutritional benefits of kale:
- More Vitamin C than an Orange. Kale has more than twice as much Vitamin C than your daily orange. Move over orange juice, pass me a kale smoothie!
- High in Iron. Per calorie, kale has more iron than beef.
- More Calcium Than a Container of Milk. Kale has around 150 mg of calcium per 100 grams, while milk has only 125 mg.
- High in Vitamin K. According to 50 Shades Of Kale, the super-food has 133 percent of a person's daily vitamin A requirement -- more than any other leafy green.
- High in Fiber, Zero Fat, & Low Calorie. Kale's high fiber content is super helpful in your body's digestion and elimination process. The leafy green also has zero fat and contains only around 30 calories per cup. So, eat up!
An easy way to incorporate more kale into your daily life is to substitute it for another green you would normally eat. For example, instead of romaine use this recipe for Kale Caesar Salad, which is the perfect addition to a backyard BBQ because kale holds up much better in summer heat than lettuces.
If you ever receive an invitation to "Come to Kale" you'll know what it means, and be armed with a Kale Caesar Salad recipe to bring!
Grow Kale. Anywhere.
Kale is a hardy, high producing crop that we encourage everyone to consider growing, and not just at home! It's amazing how little space is needed to generate a significant yield of kale and many other vegetables and herbs. Every local chef and restauranteur can turn dreams of serving the freshest possible ingredients into reality like BGood, Flatbread Pizza, Ula Cafe, Ester restaurant, Abigail's restaurant, The Independent, Brass Union, The Sinclair, Seaport Hotel, and Tables of Content Catering have!
