Getting ready for Winter with … Kale!

Kale is one of those highly nutritious vegetables that you should have on your grocery list as we
approach the winter season. It grows well in the winter, too. No matter how cold it gets, kale is
typically able to withstand the “icy hands of winter”. So, don’t hesitate to get some seeds for your
backyard.

This leafy vegetable comes in different varieties. You can differentiate its varieties by color,
number of flower curds, and shape. Kale colors may trend towards glossy blue to green, light green
to green to dark green, purplish green, and even violet with a brownish touch. They may look flat
or thick and some varieties may resemble small flower curds comparable to those on broccoli.
Kale is a powerhouse of nutrients including antioxidants, vitamins A, B, E, C, K fiber, and minerals
such as phosphorus, magnesium, sodium, potassium, calcium, and iron. 1 cup of raw kale contains
about 19g of water and only 7 calories. Yes, so few calories with such amazing nutritional value.
Kale is considered a miracle food as it has proven to be effective in preventing and mitigating the
effects of cancer, cardiovascular diseases, and respiratory conditions like asthma. There is
evidence from research that kale can help prevent the onset of Alzheimer's disease too.

Kale can be used for salads, smoothies, soups, toppings for pizza, casseroles, and stuffing (like
cornbread stuffing). They can be served as sides with meats, or even baked as chips for dips.

Family-style Kale salad with strawberries

9 cups bite-sized pieces kale leaves
Juice of 1 medium orange
¼ cup plus 1 tablespoon extra-virgin olive oil, divided
1 tablespoon orange zest
2 teaspoons honey
1 cup sliced strawberries
¼ cup dried currants or raisins
¼ cup slivered almonds or pine nuts, toasted
¼ cup crumbled feta cheese if desired
 Pinch of salt and freshly ground black pepper

Start with washed clean hands. Divide orange juice and olive oil into two parts. Wash kale under
cool running water and pat dry. Cut off stems. Rip the kale leaves into bite-sized pieces. Combine
kale, half of the orange juice, 1 tablespoon olive oil, and salt in a large bowl. Massage kale by
crushing small amounts with your hands, then releasing and repeating for about a minute.
To make dressing, whisk remaining orange juice, orange zest, honey, and pepper in a small bowl.
Gradually whisk remaining ¼ cup olive oil into the juice mixture to combine well. Set aside. Next,
pour the dressing over kale. Add strawberries, currants, and toasted almonds. Toss gently. Let
salad ingredients marinate for 15 to 20 minutes. Serve and enjoy!

Yields 6 Servings. Nutritional facts: 220 cal, 15g total fat; 0mg cholesterol; 120mg sodium; 21g
carbohydrates; 4g dietary fiber; 12g sugar; 5g protein

References
FoodData Central. (n.d.). Retrieved December 19, 2021, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/168421/nutrients
Kale Salad with Fresh Strawberries and Toasted Almonds Recipe. (n.d.). Retrieved December 19, 2021, from https://www.eatright.org/food/planning-
and-prep/recipes/kale-salad-with-fresh-strawberries-and-toasted-almonds-recipe
Khalid, W., Sajid Arshad, M., Imran, M., Shabir Ahmad, R., Imran, A., Qaisrani, T. B., Asghar, Z., Husain, A., Muhammad Anjum, F., & Ansar Rasul
Suleria, H. (2021). Kale (Brassica oleracea var. sabellica) as miracle food with special reference to therapeutic and nutraceuticals perspective.
Food Science & Nutrition. https://doi.org/10.1002/FSN3.2476
Kim, S. Y. (2012). Comparison of Nutritional Compositions and Antioxidant Activities of Building Blocks in Shinseoncho and Kale Green Vegetable
Juices. Preventive Nutrition and Food Science, 17(4), 269. https://doi.org/10.3746/PNF.2012.17.4.269