Kale
Brassica oleracea var. acephala
T
here are several important varieties of kale. It seems so odd to me that kale’s fl avor
Th eir differences are most obvious at fi rst would be so much better after a pretty good
sight. The leaf is either tightly frilled at the frost. If you do cut it back, do so at least 2–3
edge or more open, broader, and longer, as in weeks before the first frost in mild fall weather,
the Toscano variety, which I prefer. and it should grow back in time for a second
For a late-season crop, whichever one you harvesting.
choose, it’s really important to mark your gar- Kale is hardy and will keep well in a plastic
den calendar (you really need one!) to estimate bag at 40ºF (refrigerated) for about 1–2 weeks.
the date of the first expected frost. Count back I remove the heavy stems and steam the
6–8 weeks, and that is a good date to put in leaves for 4–6 minutes to retain their brilliant
transplants that you can either order in ad color. I admit that the leaf is still chewy, but the
vance from a local nursery or grow yourself sweetness of the winter crop is so good.
from seed.
Kale will, of course, also grow in the spring
and early summer, but frankly if you get any
kind of long bright sunny days in July and Au-
gust, kale’s natural sweetness may be overtaken The Numbers
by an unacceptable bitterness. Kale can be extremely high in chlorophyll and
It seems that the colder the weather, the bet carotenes, especially beta-carotene and lutein.
ter the flavor—especially the young , tender in- For each 100 g cooked (3.5 oz ; 1 cup): 28 calories, 0 g
side leaves, which can be cut 2 inches off the fat, 0 g saturated fat, 6 g carbohydrate, 2 g protein,
ground and will grow back for a second crop. 2 g dietary fiber, 23 mg sodium
160 • GROWING AT THE SPEED OF LIFE
