This month we are celebrating a harvest that has grown in popularity in recent years. This month we celebrate Kale. Kale is a dark green leafy vegetable that belongs to the same family as broccoli and cabbage.
During the month of December, you may find kale used more abundantly in a variety of recipes from our cafeterias.
Did You Know?
- Kale is usually harvested after the first frost.
- Cauliflower, kale, broccoli and cabbage all stem from the same parent plant.
- In 2013, 262 babies in the United States were named Kale.
Try These Delicious Recipes
How to Buy, Store & Prepare: Kale can be purchased year round in the produce section of most grocery stores and can sometimes be bought frozen. Fresh kale should be stored in the refrigerator. Before preparing kale, consider massaging the leaves to help break down its rigid cellulose structure, making it more palatable and easy to digest.
Making it Kid-Friendly: Kale in its natural state can have a bitter flavor, but, with a little effort it can become a vegetable the kids learn to enjoy. It can be beneficial to pair kale with foods your child already knows and enjoys. Consider swapping kale for a green your child may have already learned to like, such as spinach. For example, the spinach in spinach and artichoke dip could be swapped for kale.
Nutrition and Health Benefits: Kale is high in vitamin K. Vitamin K is an important precursor to agents that allow our blood to clot when exposed to oxygen. The USDA recommends consuming at least 2 cups of dark leafy greens, such as kale per week. Kale, as well as its dark leafy green cousins contain fiber. Fiber helps us feel fuller for a longer period of time, which decreases the likelihood of overeating. Additionally, eating adequate amounts of fiber containing foods can help to reduce the risk of developing colon cancer.
|Calories: 8 kcal||Protein: 3g|
|Total Fat: 0g||Fiber: 1g|
|Iron: .33mg||Vitamin C: 19mg|
|Total Carbohydrate: 1g||Vitamin K: 80ug|
Serving Size: 1 cup raw kale