Nourishments—

Frost Is A Friend To Kale

By Nancy K. Crevier

When other vegetables are withering beneath the icy glance of fall, kale stands tall, saying, “Bring it on!” The robust green actually prefers a touch of frost to bring out the sweetness in its leathery leaves.

Kale, a ruffle-leafed green that grows in loose heads on thick stems, is native to the Mediterranean and has been cultivated across Europe for 2,000 years. It is uncertain as to when or how kale and its Brassica relatives — collards, cauliflower, broccoli and cabbage — were introduced to America, but it is suspected that early slave traders discovered the tasty greens in Africa and brought the seeds back with them. They quickly became part of the heritage of southern cooking in the United States.

Curly kale with its dark green leaves edged in a fringe is the most common variety available, although many may be familiar with ornamental kales that show up in garden borders in the autumn. Ornamental kales look delicious in shades of maroon, green, and creamy white, but while the tiny, outer leaves are edible, it is much more desirable as a decoration than as a delicacy.

 Dinosaur kale, so named for the intensely wrinkled, ancient looking leaves, is an heirloom variety of kale. Dark, blue-green leaves differentiate it from standard, curly kale. Either variety, though, is packed full of nutrition.

Kale is a rich source of vitamins A, K and C, as well as calcium and iron. One cup of chopped kale contains only 36 calories, no saturated fat or cholesterol, and 3 grams of fiber. Not so bad for a green scorned by those who have not had the pleasure of properly prepared kale.

Like many greens, kale does not keep well, so plan to use it within three to four days of purchase. Rinsed and loosely wrapped in paper towels in an open plastic bag, it can be stored in the vegetable drawer for the best keeping.

Finely chopped kale can be served raw in a salad, but be prepared to chew. And chew. And chew.

Braising or simmering kale for use in stews, soups, casseroles, or as a side dish tones down the slightly bitter flavor and brings out the best of the green. As has been learned from the recent E. coli incidence with spinach, washing the greens prior to cooking is the first step.

Remove the tough rib from the lower part of the leaf and if desired, slice or chop the kale. Drop it into boiling water, reduce the water to a simmer, and cook the kale for about 8 minutes. It should still appear bright green. Rinse under cool water and drain well. If sautéing kale as a side dish, pat the greens dry before adding to hot oil or butter to prevent splattering.

Let the north wind blow and threaten frost. There is still something good in the garden.