For my first post, I wanted to introduce you to one of my favorite winter crops, kale. Kale grows best in the fall, winter, and early spring; and actually tastes better after the first frost! I am a recent fan of kale. My roommate and I bought kale on a whim this fall and found it made the most delicious addition to soups and meals. After enjoying kale, bunch after bunch, and reading up on its super food status, I made kale a regular part of my diet.
Kale earns every bit of its super food title. Considered the best source of well-absorbed calcium, Kale also contains beta-carotene, one of the antioxidants believed by nutrition specialists to be a major player in the fight against cancer, heart disease, and other chronic diseases. Kale is also high in vitamin C, vitamin A, folic acid, vitamin B6, magnesium, and potassium. Next to broccoli, kale is considered one of the highest nutritionally-rich vegetables.
And the wonderful thing about kale is, while lettuce and other greens are looking sad and traveling thousands of miles before making an appearance in your local grocery store, kale is at its peak over the winter months.
Kale seedlings need to be started inside, but plants can be transplanted over the winter months. Kale can be harvested 4 to 6 weeks after being transplanted, or soon after the plant begins to grow leaves. To keep your kale growing in more harsh winter conditions, build up fertilizer around the plants.
Because Kale will be one of the few green plants gracing your garden at this time of year, be sure to protect the plant with Liquid Fence Deer & Rabbit Repellent and Duel Action Rabbit Repellent. Liquid Fence repellents are made with eco-friendly ingredients and are safe to use on edible foods! Just be sure to not apply to above-ground crops immediately before harvest.
Here’s my favorite kale recipe. It’ll be sure to please even the most avid meat lover.
Kale and White Bean Soup: Makes 6 Servings
2 tablespoons canola oil
1/2 onion, finely chopped
1 garlic clove, chopped
1 cup (130g) peeled and chopped carrots
1 celery stalk, chopped
1/2 cup (75g) peeled and cubed potatoes
2 tablespoons tomato paste
6 cups (1.4 l) water
1 teaspoon ground cumin
1 teaspoon ground coriander
1/4 teaspoon salt
2 cups (135g) chopped kale with the hard spine removed
1 (14 ounce/400g) can white beans, drained and rinsed
1/4 teaspoon dried thyme
Pinch of Pepper
Heat the oil in large saucepan over medium heat. Add the onion and sauté until golden brown, about four to five minutes. Add the garlic, carrots, celery, potatoes, and tomato paste until the ingredients are well combined. Add the water, cumin, coriander, and salt and bring to a boil. Lower the heat and simmer 30 minutes. Add the kale, white beans and thyme and simmer another half hour. Garnish with pepper before serving.
