Veg of the Month - Kale - Goodlife Foods | Goodlife Foods

Skip to Content

Veg of the Month – Kale

Over the past few months, the presence of Kale in supermarkets and recipe books has grown – and we can see why! It’s a firm favourite at Goodlife HQ and often finds its way into our lunches. The curly, deep green leaves of Kale liven up a boring summer salad, with a flavour that packs a punch – Kale has a rich, earthy flavour, and can somtimes be quite bitter, and although you may not like the taste to begin with, it’s surprisingly addictive!

Kale is a brassica, related to cabbage, cauliflower, broccoli and sprouts, and is an offshoot of a wild cabbage which is mainly found in parts of Asia (bet you didn’t know that!) It’s also known as a superfood – which is a term used to describe a food which is full of nutrients, and is full of health benefits. Like we need another excuse to eat more Kale?! It’s a leafy green that’s delicious raw, added to a stir-fry or salad, in a superfood smoothie, or oven baked with a little salt. Check our some of our Kale recipes and try them for yourself!

 

No Way?!

  • There are over 50 varieties of Kale grown around the world, including an incredibly tall variety called “cow cabbage”.
  • During World War 2, Kale was a very popular ingredient in the UK during food rationing as it was so easy to grow, and was full of nutrients and vitamins.
  • Similarly to Parsnips, a Kale plant becomes sweeter after the first frost, as the cold temperatures turn the starches into sugar.
  • Replace the cabbage with kale in Colcannon mash for a delicious side dish with some veggie sausages.
  • In Kenya, Kale is part of the staple diet – pan-fried Kale is known as Sukuma Wiki
  • Although it’s popularity has only risen in the last few years, Kale has actually been harvested around the world for well over 6000 years.
  • It’s native to Mediterranean countries such as Greece, Italy and Turkey.
  • It’s many health benefits include:
    • It contains all 9 essential amino acids
    • It’s high in Omega 3
    • It contains sulforaphane, which is said to help fight cancer
    • One portion contains more than 100% of our RDA of Vitamin A and K
  • It’s one of the easiest vegetables to grow – try following the tips below if you want to grow your own at home!

 

How to Grow

 

  1. Kale can be planted any time from early spring to late summer.
  2. Plant the seeds around 1/2 an inch deep into well drained, light soil, a few inches apart.
  3. Water regularly, but not too much – Kale doesn’t like too much water!
  4. After 2-3 weeks, thin the seedlings to around 8 inches apart.
  5. The kale will be ready to harvest when the leaves are the size of your palm.
  6. To harvest, twist a fistful of leaves of each plant – if you leave the centre of the plant intact, the leaves can continue to grow.
  7. The smaller leaves can be eaten raw, but the larger leaves need the stalks removing, and are better cooked.
  8. Enjoy!