
[Middle English col, kal. See cole.]
A plant probably originally from the Mediterranean region. Kale has large, fibrous, very curly leaves, ranging in color from pale green to dark green and sometimes even blue-green, with a strong flavor.
Buying
Choose: kale with firm, well-colored and relatively small leaves, without spots or mold.
Preparing
Remove the outer leaves and core of the kale and separate the leaves. Wash well under running water to remove any soil and insects it may contain.
Serving Ideas
Kale is rarely eaten raw. It can be added sparingly to salads. It lends its strong taste to soups and stews. Blanch before cooking to soften the taste. Kale is delicious with a sauce and gratinéed or puréed (by itself or with potatoes).
Storing
Kale is best eaten as soon as possible as possible after purchase.
In the fridge: 5-10 days, unwashed with well-packed leaves in a loosely closed or perforated plastic bag.
In the freezer: blanch 2-3 min before.
Cooking
Boiled or steamed: 20-30 min.
Braised, stuffed or stir-fried
Nutritional Information
| raw | cooked | |
| water | 84.5% | 91% |
| protein | 3.3 g | 1.9 g |
| fat | 0.7 g | 0.4 g |
| carbohydrates | 10 g | 5.6 g |
| fiber | 1.5 g | 2.0 g |
| calories | 50 | 32 |
| per 3.5 oz/100 g | ||
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For more information on kale, visit Britannica.com.
Either of two cool-season biennial crucifers, Brassica oleracea var. acephala and B. fimbriata, of Mediterranean origin and belonging to the plant order Capparales. Kale is grown for its nutritious green curled leaves which are cooked as a vegetable. Distinct varieties (cultivars) are produced in Europe for stock feed. Kale is a minor vegetable in the United States. Virginia is an important producing state. See also Capparales.
Scottish name for any type of cabbage; in England it means specifically open-headed varieties of cabbage with curly leaves, also known as curly kale or borecole. Distinct from sea kale or Swiss chard.
This attractive, nonheading member of the cabbage family has been cultivated for over 2,000 years. Though it grows in warm climates, it's happiest in colder climes where for centuries its high vitamin content has made it particularly popular with northern Europeans. Kale has a mild, cabbagey flavor and comes in many varieties and colors. Most kale is easily identified by its frilly leaves arranged in a loose bouquet formation. The color of the leaves of the varieties most commonly available in the United States is deep green variously tinged with shades of blue or purple. There are ornamental varieties in gorgeous shades of lavender, purple and celadon green. Kale's best during the winter months, though it's available year-round in most parts of the country. Choose richly colored, relatively small bunches of kale, avoiding any with limp or yellowing leaves. Store in the coldest section of the refrigerator no longer than 2 or 3 days. After that, the flavor of kale becomes quite strong and the leaves limp. Because the center stalk is tough, it should be removed before the kale is used. Kale may be prepared in any way suitable for spinach and small amounts make a nice addition to salads. Kale, a cruciferous vegetable, provides ample amounts of vitamins A and C, folic acid, calcium and iron. See also flowering kale.
| Description | Quantity | Energy (calories) |
Carbs (grams) |
Protein (grams) |
Cholesterol (milligrams) |
Weight (grams) |
Fat (grams) |
Saturated Fat (grams) |
| cooked from frozen | 1 cup | 40 | 7 | 4 | 0 | 130 | 1 | 0.1 |
| cooked from raw | 1 cup | 40 | 7 | 2 | 0 | 130 | 1 | 0.1 |

| Look up kale in Wiktionary, the free dictionary. |
| Kale | |
|---|---|
Curly kale |
|
| Details | |
| Species | Brassica oleracea |
| Cultivar group | Acephala Group |
| Origin | Unknown, before the Middle Ages |
| Cultivar group members | Many, and some are known by other names. |
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.
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Contents
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The name borecole most likely originates from the Dutch boerenkool (farmer's cabbage). Some varieties can reach a height of six or seven feet; and some are compact and symmetrical and of good quality for eating. Many however are coarse, have undesirable coloring, and are unappealing and indigestible. Most kale is either annuals or biennials, and is raised from seeds, which, in size, form, and color, resemble those of the cabbage.
| Nutritional value per 100 g (3.5 oz) | |
|---|---|
| Energy | 117 kJ (28 kcal) |
| Carbohydrates | 5.63 |
| - Sugars | 1.25 |
| - Dietary fiber | 2.0 |
| Fat | 0.40 |
| Protein | 1.90 |
| Water | 91.20 |
| Alcohol | 0 |
| Caffeine | 0 |
| Vitamin A | 13621 IU |
| - beta-carotene | 8173 μg (76%) |
| - lutein and zeaxanthin | 18246 μg |
| Thiamine (vit. B1) | 0.053 mg (5%) |
| Riboflavin (vit. B2) | 0.070 mg (6%) |
| Niacin (vit. B3) | 0.500 mg (3%) |
| Pantothenic acid (B5) | 0.049 mg (1%) |
| Vitamin B6 | 0.138 mg (11%) |
| Folate (vit. B9) | 13 μg (3%) |
| Vitamin B12 | 0 μg (0%) |
| Choline | 0.4 mg (0%) |
| Vitamin C | 41.0 mg (49%) |
| Vitamin D | 0 μg (0%) |
| Vitamin E | 0.85 mg (6%) |
| Vitamin K | 817.0 μg (778%) |
| Calcium | 72 mg (7%) |
| Iron | 0.90 mg (7%) |
| Magnesium | 18 mg (5%) |
| Manganese | 0.416 mg (20%) |
| Phosphorus | 28 mg (4%) |
| Potassium | 228 mg (5%) |
| Sodium | 23 mg (2%) |
| Zinc | 0.24 mg (3%) |
| Percentages are relative to US recommendations for adults. Source: USDA Nutrient Database |
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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 with potent anti-cancer properties.[1] Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying do not result in significant loss.[2] 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.[3][4] Kale is also a good source of carotenoids.[5]
Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe. Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece in the fourth century BC.[citation needed] These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales. Today one may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colours range from light green through green, dark green and violet-green to violet-brown. Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.
During World War II, the cultivation of kale in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing.[6]
Kai-lan, a separate cultivar of Brassica oleracea much used in Chinese cuisine, is somewhat similar to kale in appearance and is occasionally called "kale" in English.
As of 2012, Kale is not currently grown or sold in France. The Kale Project, a movement started by an American expat in Paris, is aiming to find farmers in Paris and bring kale into Paris markets and progressive restaurants. http://thekaleproject.com/
Kales can be classified by leaf type:
Because kale can grow well into winter, one variety of Rape Kale is called 'Hungry Gap', named after the period in winter in traditional agriculture when little could be harvested.
| This unreferenced section requires citations to ensure verifiability. |
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 a winter dish (a stamppot), as a traditional Dutch dish 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.
Kale is a very popular vegetable in China, Taiwan, and Vietnam, where it is commonly stir-fried with beef.[citation needed]
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.
A whole culture around kale has developed in north-western Germany around the towns of Bremen, Oldenburg and Hannover. There, most social clubs of any kind will have a Grünkohlfahrt ("kale tour") sometime between October and February, visiting a country inn to consume large quantities of boiled kale, Kassler, Mettwurst and Schnapps. These tours are often combined with a game of Boßeln. Most communities in the area have a yearly kale festival which includes naming a "kale king" (or queen).
Curly kale is used in Denmark and southwestern Sweden to make (grøn-)langkål (Danish) or långkål (Swedish), an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham (Sweden). 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. In Sweden, it is also commonly eaten as a soup, with a base of ham broth and the addition of onion and pork sausages.
In Montenegro collards, locally known as rashtan is a favorite vegetable. It is particularly popular in winter, cooked with smoked mutton (kastradina) and potatoes.
In the Southern United States, kale is often served braised, either alone or mixed with other greens, such as collard, mustard, or turnip.
Most recently in the United States, kale has seen a rise in popularity beyond health-food/vegan/raw food enthusiasts. Urban areas like New York City, LA, Miami etc have popularized the "raw kale salad" and it is a common staple on restaurant menus. The infamous "kale massage" (http://thekaleproject.com/) is now part of daily lexicon with people that are starting to incorporate kale into their cooking. Along with the raw kale salad, "kale-chips" - baked kale pieces with salt/pepper - have become popular.
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.[7]
When uncooked, standard kale is a popular garnish.
The Kailyard school of Scottish writers, which included J. M. Barrie (creator of Peter Pan), consisted of authors who wrote about traditional rural Scottish life (kailyard = kale field). In Cuthbertson's quaint book Autumn in Kyle and the charm of Cunninghame, he recalls that Kilmaurs in East Ayrshire, was famous for its kale which was an important foodstuff. A story is told of how a neighbouring village offered to pay a generous price for some kale seeds, an offer too good to turn down. The cunning locals agreed; however a gentle roasting on a shovel over a coal fire ensured that the seeds never germinated.[8]
| Look up kale in Wiktionary, the free dictionary. |
| Wikimedia Commons has media related to: Brassica oleracea var. sabellica |
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Dansk (Danish)
n. - grønkål, kålsuppe, grøntsagssuppe, penge, sedler
Nederlands (Dutch)
boerenkool, geld
Français (French)
n. - chou frisé
Deutsch (German)
n. - Kohl, (Slang) Geld
Ελληνική (Greek)
n. - λαχανίδα, κατσαρό λάχανο
Italiano (Italian)
cavolo verde
Português (Portuguese)
n. - couve (f), grana (f) (gír.)
Русский (Russian)
кормовая капуста, овощной суп
Español (Spanish)
n. - col rizada, (Sl) dinero, (Sl) guita
Svenska (Swedish)
n. - grönkål, kruskål, stålar
中文(简体)(Chinese (Simplified))
无头甘蓝类, 甘蓝汤, 甘蓝类蔬菜
中文(繁體)(Chinese (Traditional))
n. - 無頭甘藍類, 甘藍湯, 甘藍類蔬菜
한국어 (Korean)
n. - 양배추 , 야채즙, 현금
日本語 (Japanese)
n. - アブラナ属の植物, 緑葉カンラン, ハゴロモカンラン, キャベツ, キャベツスープ
العربيه (Arabic)
(الاسم) دراهم, كرنب, مال
עברית (Hebrew)
n. - כרוב עלים, כסף (מדוברת, צפון-אמריקה)
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