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Aphra - Kale Recipes: Natures Superfood for Breakfast, Lunch and Dinner

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Aphra Kale Recipes: Natures Superfood for Breakfast, Lunch and Dinner
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Overview: By now, many of us know what Kale is, or have at least heard about it. This ancient super food has a surprising amount of health benefits - and tastes great too (when cooked the right ways, of course). This loosely furled leaf cabbage has a distinctive ruffly appearance that separates it from its counterparts.

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Table of Contents Introduction In case you havent noticed kale has - photo 1 Table of Contents

Introduction
In case you havent noticed, kale has happily risen from the status of humble green to nutritional superstar. Popping up everywhere from farmers markets, commercial supermarkets, and family shopping carts, kale in its many varied forms is being used in everything from drinks to salads to main course entrees. And we just cant seem to get enough of it! If youre wondering how this simple vegetable has suddenly captured our culinary hearts and are even more curious about how to incorporate it into your daily diet, youve definitely come to the right place. In these pages youll learn about the tremendous health benefits that kale has to offer, the various types of kale you can purchase and the best ways to prepare them. Most importantly youll have the opportunity to try out 35 amazingly delicious recipes that will no doubt convince you kale is incredibly edible and surely here to stay.
The History of Kale
Although new to many of us, kale boasts a history of over 2,000 years and was likely the very first member of the brassica vegetable family to be cultivated.

Also known as the cruciferous family of vegetables it includes a wide range of plants that may be more familiar to you such as cabbage, broccoli, and Brussels sprouts. But kale has been no stranger to most northern European societies where, growing wild particularly along the coasts, it has been harvested and utilized for its health benefits and cooking versatility for centuries. Generally mild in flavor compared to other popular greens such as collards, and turnip greens, kale still possesses its own assertive flavor, not unlike cabbage, and its flavor can vary slightly from variety to variety. Because of this versatility as well as its ability to thrive into the winter months, kale was the most popularly grown green during the Middle Ages, with most monasteries and abbeys planting a generous supply for local consumption. Because of its excellent nutrient content it was a welcome addition to the common mans diet. There is some evidence, however, that kale may also have been available during ancient Greek and Roman times as far back as the 4 th century BC.

Dubbed Sabellian kale, it was probably a cousin of colewort, the wild ancestor grown along the coasts of Western Europe, which became a popular addition to many cuisines, including Irish, Scottish, and German.

Varieties of Kale
Once limited to curly leaf and ornamental varieties, kale is now available in a number of edible forms, grown both conventionally and organically. The most common variety usually referred to as curly Kale or green leafy is frilly, and somewhat lighter in color than its darker cousin, lacinato. It grows in a loose bouquet fashion, without a typical brassica vegetable head like cabbage, and is often sold in trimmed bunches. Up until recently this type of kale was by far the most commonly found and was - photo 2 Up until recently, this type of kale was by far the most commonly found and was indeed cultivated most often by the home gardener as well. Often seen sold alongside collards, mustard greens, and turnip greens, it is a popular variety for Southern style cooking where it is often utilized with other greens for flavor and texture purposes.

Also somewhat common in availability has been flowering kale, also known as ornamental kale, distinctive by its purple or white interior leaf color. Purple flowering kale was most often relegated to a decorative function to line plates and banquet spreads but with the growing popularity of kale as a super vegetable, this is happily changing. Many chefs and cooks are now making use of the attractive flowering kale varieties to add interest to salads, slaws, and stews. When seeking flowering kale for culinary purposes, be sure to purchase through a supermarket or reputable farmer as actual ornamental kale bouquets, generally sold in pots for seasonal outdoor dcor, are not recommended for eating due to the possible use of chemicals and its accompanying lack of flavor and quality texture for cooking. These attractive edible varieties are more easily found as the demand for kale has risen. Most recently the darling of the kale world has been the black kale variety - photo 3 Most recently, the darling of the kale world has been the black kale variety.

Sometimes referred to as dinosaur kale, cavolo nero, lacinato, or Tuscan kale, this type is prized for its plentiful health benefits and its tender leaves. Particularly popular with raw food enthusiasts, lacinato kale is a terrific addition to the growing selection of hybrids and varieties we are now seeing available and able to utilize in the kitchen as a wonderful ingredient for any number of dishes. With blistered leaves resembling a dinosaurs skin which had prompted its moniker, black kale has a sweeter flavor, noted in fact as far back as Thomas Jeffersons time when he recorded his Monticello garden results in 1777. More plentifully available in Europe over the past two centuries, lacinato kale has finally found its place in modern American cuisine and has been welcomed with open arms and palate within the last few years in particular. Also readily available although not an actual variety of kale are packaged - photo 4 Also readily available, although not an actual variety of kale, are packaged collections of baby kale, that are simply early growth which have not been cultivated to maturity. Health Benefits As a member of the healthful cruciferous family kale offers - photo 5

Health Benefits
As a member of the healthful cruciferous family, kale offers many of the same nutritional benefits our more common vegetables such as broccoli and cabbage contain. Health Benefits As a member of the healthful cruciferous family kale offers - photo 5
Health Benefits
As a member of the healthful cruciferous family, kale offers many of the same nutritional benefits our more common vegetables such as broccoli and cabbage contain.

Low in calories, high in fiber, rich in beta carotene, calcium, and vitamins C and K, kale also provides an excellent source of lutein and zeaxanthin. These two types of carotenoids, more commonly associated with carrots and orange pigments, are extremely plentiful in kale and have shown to be instrumental in warding off eye loss problems such as cataracts and macular degeneration. Kale, similar to its broccoli cousin, also contains sulforaphane which has been linked to anti-cancer capabilities. Chopping and mincing kale appears to release more of this potent phytonutrient and retaining its content is more likely when prepared by methods other than strictly boiling, such as sauting and microwaving. On a similar note, kale and many of its brassica family are an excellent source of a chemical known to boost DNA repair called indole-3-carbinol.

The Recipe s
Green Drinks and Smoothies Green er Pastures Juiced Delight Gorgeous - photo 6
Green Drinks and Smoothies
Green er Pastures Juiced Delight
Gorgeous, fresh, kale leaves highlight this staple green drink of health that will delight every kale fanatic and juice aficionado.
The Recipe s
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