2-4-1: Kale

This week I’m talking about kale. You know that curly, green leafy stuff or that dark green textured leaf that you’re seeing at the market and in restaurants? Maybe you’re seeing some purple kale or some red russian? Kale is popular mainly because it’s amazingly accessible, a great first step for picky eaters and it’s packed full of nutrients.

Curly kale from our garden

What’s so great about them? Per calorie, kale has more iron than beef (say what!?) It’s also high in potassium, Vitamin C and calcium. Leafy greens are known for their calcium. Just a cup of this stuff provides about 10% of your calcium needs for the day.

Are they easy to grow? Almost too easily. We have two plants in our garden bed now and they’re doing wonderfully. We planted them in little mounds, covered the base with mulch and have been giving them plenty of water. Be sure to water under the leaves and keep them free of pests. When you harvest, cut as close to the main stem as possible, always cutting the larger leaves on the bottom first (kale grows from the top). They like chilly weather but seem to be doing okay in the heat.

What do I do with them? Saute kale with garlic and ginger, throw some in soups, enjoy in a raw salad. Or make chips. Kale is one of the most versatile leafy greens out there.

Kale chips with nutritional yeast

Kale Chips

  • 1 bunch curly kale, washed, dried, stems removed and chopped into large pieces
  • 1 tbsp olive oil
  • 2 tbsp nutritional yeast
  • Sea salt, to taste
  1. Preheat oven to 300.
  2. In a large bowl, toss kale with olive oil, nutritional yeast and salt and pepper to taste, until well coated.
  3. Arrange leaves in a single layer on a large baking sheet. Be sure that they are not overlapping. Use an additional baking sheet if needed.
  4. Bake for 20 minutes, or until crisp. Enjoy!

Okay, where can I find them? Kale has never been more popular. I’ve found bunches at my local grocery store. I usually get some from the CSA, farmers’ market or the garden. I trust you’ll have relative ease in finding kale (at least, I hope!)

Recipe adapted from Smitten Kitchen

Author: 2birds1scone

My name is Shayla and I talk about food. A lot. I live in Brooklyn, NY where I work as a data nerd in the startup world. As much as I wish I could say I've been a healthy vegetarian for the past 8 years, I can't. I started off as many veg's do: eating primarily processed soy products, pasta, and pizza. I also brought meat back into my diet when I started a job in catering. When I realized that cutting out meat didn't make me feel any better and I was still gaining weight, I decided I needed to make some major changes. I started experimenting and researching; I found that the fresher the food was, the more I enjoyed it. I believe we are what we eat. How we feel and what we eat is so profoundly interconnected. It's impossible to exclude factors like diet and lifestyle when you are trying feel better overall. I understand how difficult eating (or just finding) healthy food can be which brings me to this blog. I aspire to help people make healthy living easier. 2birds1scone is a place for suggestions, inspiration and shared information. It's about bringing healthier perspectives to every part of your life. Please feel free to submit your thoughts and recipes! Namaste. "One choice at a time, with intention and compassion for our selves and our planet, we can eat clean and live well." -Terry Walters

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