Kale yields benefits from garden to table and beyond

15 November 2023 — Kale, often referred to as the “king of greens,” is renowned for its exceptional nutritional profile and versatility in plant-based cooking.

Its remarkable qualities
Rich in vitamins A, C, and K, as well as folate, calcium, and iron, kale supports a strong immune system, promotes healthy bones, aids in digestion, and provides a natural energy boost. Antioxidants like beta-carotene, lutein, and quercetin, help protect the body against oxidative stress and inflammation; they also help reduce the risk of chronic diseases, supporting heart health, and promoting youthful skin.

Kale contains sulfur compounds that assist the body in its natural detoxification process. They help remove harmful toxins and support liver function, ensuring optimal cleansing and elimination. Kale’s high fiber content promotes healthy digestion, aids in weight management, and helps regulate blood sugar levels. Its sturdy leaves and earthy flavor make it a versatile ingredient that can be enjoyed raw or cooked, providing texture, color, and a nutritional boost to dishes.

Growing it

With higher prices at the grocery store and the closing of most farmers markets this month, growing our own sounds appealing. Soul Vegan Luv suggests researching the characteristics of each variety and choosing one that suits your preferences and growing conditions.

Those of us with yards can prepare for next year by breaking up our garden plot with a pitchfork and hoe. Laying compost on top will feed the soil now and the plants in the spring. Aim for a pH level of around 6.0 to 7.5 for optimal growth.

Choose a location in your garden or balcony that receives at least six hours of direct sunlight per day. Plant the seeds about half an inch deep and one to two inches apart.

Since kale prefers consistent moisture, water your plants regularly, aiming for about one inch of water per week. regulate soil temperature. If you have rain barrels, tote the free water to the garden plot, fill a spray bottle with compost tea and keep the plants hydrated. Check for any signs of pests or diseases and address them promptly.

Those of us without yards can grow kale microgreens or sprouts all year round as long as we have a source of sunlight or a grow light. Sprouts have the most nutrients, but microgreens have more than the garden plant. Microgreens can be grown in dirt inside and clipped to eat as needed. Doug Evans’s The Sprout Book will tell you the kind of seeds, the amount, the size of the container and how much water is needed.

Ways to eat it

How we can eat the kale after harvesting varies. Normally, the plants are either cooked in a stir-fry, soups, curries, stuffing and risottos; put raw into a salad or used as wraps. Since the nutrients in sprouts and microgreens are killed by cooking, other tasty uses include chips, which are drizzled in oil, seasoned and dehydrated; pesto, which is blended with basil, garlic, pine nuts, olive oil, and a squeeze of lemon juice; smoothies, which are blended with fruits and plant-based milk or yogurt. Desserts that use the plant include ice cream, parfait, a smoothie bowl, bread and brownies.

Other uses besides eating

Kale assists beauty as a face or hair mask. The antioxidants and vitamins are in the face mask; the vitamins and minerals in the hair mask. As a strained natural household cleaner, kale cleans countertops, sinks, and other home surfaces.

Kale aligns perfectly with sustainable living practices. Grown at home, it eliminates the need for transportation and packaging, reducing its carbon footprint. Using every part of the plant minimizes food waste. When the kale harvest ends, adding the leftover leaves to compost provides valuable organic matter for gardens.

Kale inspires art and crafts projects. The unique texture and vibrant green color leaves make them ideal for creating prints and patterns on paper or fabric. Using the leaves as stamps creates beautiful designs.

This article was based on nine emails volunteered by Soul Vegan Luv.

In what ways have you used kale?