Kale - Fresh from the Garden

No 95-lb weaklings here! Let Kelvin Kale coach you to strength & fitness.

Yummy, healthy, and so versatile. You'd think all the girls would love me! (I've never claimed modesty, as you see.)

Kale is a non-heading member of the cabbage family. It's highly nutritious and easy to grow. In fact, kale is extremely hardy for cool climates and will grow quite happily in areas where more timid cabbages fail. You can brush snow off a fall kale crop and prepare it as usual! In fact, a light frost will make the kale taste sweeter.

Kale is very similar to collards, which are more heat-loving and therefore more typically grown in the south. Some people find that kale has a milder flavor than some of the other greens of its family.

Recently, kale has also been developed as a hardy ornamental plant, often found in flower gardens.

Kale is highly nutritious and low in calories. Well-grown kale is extremely high in both Vitamin C and calcium, and also contains notable amounts of carotenes, Vitamin B6, manganese, and many minerals. High fiber makes it a good digestive choice and very filling. Like other members of the cabbage family, it is protective against cancer.

Kale is generally regarded as having neutral energy.

Please see your health provider for guidance on your own health program.

Like its cousin the cabbage, kale can be eaten both raw and cooked. Young leaves can be tossed into a salad mix or onto a sandwich. Sometimes (eek!) they are even called into service as a garnish (some would suggest that's a terrible waste of good kale).

Kale is excellent when lightly stir-fried, though. It cooks quickly in 3 or 4 minutes.

Kale — Try this: Rinse kale and rough chop it, removing tough lower stem ends. Do not dry! Meanwhile, heat some olive oil and a little garlic in a frying pan. Add the damp kale, stir quickly, and cover. Allow to steam-fry for 3-4 minutes until bright green. Season to taste with a sprinkle of lemon juice or balsamic vinegar. Enjoy!

Try this: Cook some penne or rotini pasta. In a separate pan, prepare kale as suggested above. Toss cooked pasta into the cooked kale. Top with Parmesan, Asiago, Feta or another favorite cheese. Experiment with other add-ins: sliced smoked sausage, black olives, slivered red onion, fresh herbs (try oregano). Season to taste. Enjoy!

Or try this: Kale and Pasta with Creamy Tomato Sauce Step-By-Step