Kale is a super food. It is a vegetable of the plant species Brassica oleracea with green or purple leaves, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms of vegetables.

Kale Cultivars: Kales can be classified by leaf type:

1. Curly-leaved (Scots Kale; Blue Curled Kale)

2. Plain-leaved

3. Rape kale

4. Leaf and spear (a cross between curly-leaved and plain-leaved kale)

5. Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale)

Kale Origins: Until the end of the Middle Ages, kale was one of the most common green vegetables in Europe. Curly-leaved varieties of cabbage already existed along with flat-leaved varieties in Greece in the fourth century BC. 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 colors range from light green through green, dark green and violet-green to violet-brown.

Kale Nutrition: One cup of chopped kale has 134 percent of your recommended daily intake of vitamin C, while a medium orange fruit has 113 percent of the daily C requirement. Kale is very high in beta carotene, vitamin K, and vitamin C, and is rich in calcium. Kale is a great source of alpha-linoleic acid (ALA), the omega-3 fatty acid that's essential for brain health, reduces Type 2 diabetes risk and boosts heart health. Kale is a source of two carotenoids (beta-carotene is also a carotenoid), lutein and zeaxanthin. Kale has 133 percent of a person's daily vitamin A requirement -- more than any other leafy green. Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.

Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.[12] 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.[13][14] Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat.[15] Steaming significantly increases these bile acid binding properties.[16]

Kale Culinary Uses: Kale freezes well and tastes sweeter and more flavorful after being exposed to a frost. Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavored ingredients When combined with oils or lemon juice, kale's flavor is noticeably reduced. When baked or dehydrated, kale takes on a consistency similar to that of a potato chip. Curly kale varieties are usually preferred for chips. The chips can be seasoned with salt or other spices.