Traverse City Record-Eagle

Archive: Thursday

October 3, 2013

Intentional Minimalist: Kale is nutritional powerhouse, delicious

I admit that I am a kale addict. I eat kale raw for breakfast, include kale in numerous recipes, adore kale in smoothies and even crave raw kale again in the evenings for a snack.

Kale is a member of the cruciferous vegetable family and is a nutritional powerhouse. Eating kale on a regular basis may lower cholesterol, reduce inflammation and build a strong immune system. Kale contains anti-cancer properties and is a great source of vitamins, calcium, protein and fiber. Hail kale.

My heart races when I see my favorite Red Russian variety of kale at the farmers market, especially in the late fall and winter as kale tastes sweeter after it has been exposed to frost. Nic Welty of 9 Bean Rows Farm in Northport grows many varieties of kale year round. “Kale is a great crop for northern farmers because it is freeze hardy,” Welty said. “Rotating kale after super food crops like fava beans adds nutrition to the soil when planting for a winter harvest, resulting in the most flavorful kale of the year in January and February.”

You can find kale at most local farmers markets and through several local community supported agriculture programs or CSAs.

When at the farmers market, look for kale leaves that are firm, deep green in color, free from brown spots and leaves that are not wilted. Store unwashed kale in your refrigerator and use it within a week. Get on the kale bandwagon with this fall kale salad featuring Red Russian kale, red curly kale and a sweet, yet tart autumn berry dressing.

Autumn Berry Kale Salad

Farm fresh local flat leaf parsley

Black Star Farms verjus

Food for Thought olive oil

Food for Thought autumn berry preserves

Farm fresh local Red Russian kale

Farm fresh local red curly kale

Text Only

Facebook
Twitter Updates
Follow us on twitter
Associated Press Video
Obama: Putin must push separatists to aid MH17 probe Michigan inmates no longer allowed to wear orange due to 'OITNB' Adam Levine Ties the Knot Sebastian The Ibis Walks Beautiful Bride Down The Aisle | ACC Must See Moment NASA Ceremony Honors Moon Walker Neil Armstrong Faces of Souls Lost in Malaysian Plane Crash 105-year-old woman throws first pitch Man Creates Spreadsheet of Wife's Reasons for Turning Down Sex 'Weird Al' Is Wowed by Album's Success Rory McIlroy struggles, surges, wins British Open NOW TRENDING: Real life Pac-Man Explosions as hot air balloon crashes in Clinton DUI Driver Dragged to Safety by Officer After Walking Onto Busy Freeway Celebrities That We'd Like to Send to the Moon Spectacular lightning storm hits London Malaysian Flight Victim Was South Florida Grad Rory McIlroy on pace to break British Open records Officials Fear MH17 Site Now Tampered by Rebels Lowes employees repair Vietnam vet's wheelchair Widow of Staten Island man who died after NYPD takedown says he was unjustifiably targeted