Superfood: Kale

Kale or borecole is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms. The species Brassica oleracea contains a wide array of vegetables including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are extremely similar genetically. The name borecole most likely originates from the Dutch boerenkool (farmers cabbage).

Nutritional Value

Kale is considered to be a highly nutritious vegetable with powerful antioxidant properties; kale is considered to be anti-inflammatory. Kale is very high in beta carotene, vitamin K, vitamin C, lutein, zeaxanthin, and reasonably rich in calcium.

Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical believed to have potent anti-cancer properties. Boiling reduces the level of the anti-cancer compounds; however, steaming, microwaving, or stir frying do not result in significant loss. Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells. Kale is also a good source of carotenoids.

Culinary uses

Kale freezes well and actually tastes sweeter and more flavourful after being exposed to a frost. Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly-flavoured 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 the winter dish stamppot and seen as one of the country's traditional dishes, called 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.

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

Curly kale is used in Denmark and Halland, Sweden, to make (gron-)langkal, an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham (Sweden, Halland). 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.

Kale is a very good source of iron, calcium, vitamin C, vitamin K and Carotenoids (which provide vitamin A). In Japan, kale juice (known as aojiru) is a popular dietary supplement.

Many varieties of kale are referred to as "flowering kales" and are grown mainly for their ornamental leaves, which are brilliant white, red, pink, lavender, blue or violet in the interior or the rosette. Most plants sold as "ornamental cabbage" are in fact kales. Ornamental kale is as edible as any other variety, provided it has not been treated with pesticides or other harmful chemicals.

When uncooked, standard Kale is a popular garnish.

Reference : http://en.wikipedia.org/wiki/Kale