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Try Some Super Kale

Anna Johnson, Concordia College Dietetic Intern

What is green, sometimes curly, and will be seen all over the Fargo/Moorhead community this summer? It’s KALE! Kale has been widely used in Europe for many years and has had recent buzz as a “superfood” in the U.S. The One Vegetable, One Community program has selected kale as the vegetable of the 2017 summer! But, what’s so super about kale?

Kale is nutrient dense, which means it packs a lot of nutrients into a small amount of calories. A cup of kale has only 33 calories. From those 33 calories, kale consumers get protein, which is a building block in every single cell, and fiber, which keeps your digestive system running at the proper rate. Your eyes, immune system and brain benefit from vitamins A, C, and K and folate in kale. Lutein and zeaxanthin in kale help protect against damage to the eyes. Other nutrients in kale include phosphorus, potassium, calcium and zinc. These are minerals that have important roles in the body, such as muscle contraction, bone health and cell growth. Try these easy tips to include kale in your diet.

  • Sauté and add to pasta or your favorite soup.
  • Drizzle it with oil and seasoning salt and bake kale chips.
  • Steam it and season with lemon juice, olive oil, salt and pepper for a sweet take on the plant.
  • Sauté kale with mushrooms, onions, zucchini and peppers for a colorful veggie stir-fry.
  • Mix it in your favorite salad.

One Vegetable, One Community selected kale as the vegetable of the year and Agassiz Seed and Supply donated seeds. Kale seeds are easy to grow. Kale can be planted in a garden or in a pot, so apartment dwellers can plant some super kale on the balcony. Kale produces all summer long. Seed packets with information about planting can be found at local libraries. Contact Cass County Public Health for more information.

More information about kale:
www.extension.umn.edu/garden/yard-garden/vegetables/planting-the-vegetable-garden/
www.fruitsandveggiesmorematters.org/kale

Filed under: fca newsletter

Sponsored in part by the Sanford Health Foundation.

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