Week 2...Kale 101
- Primal Motherhood
- Jun 19, 2019
- 6 min read
Kale is the superfood of the century. Have you tried it? Are you growing it? Are you asking me, what is kale?
This year was the first year that I have successfully started growing kale. I planted my kale in cement blocks, which I found that the cooler plants grow better in because they stay pretty wet and cool at the roots. Eventually, I had to pull my plants up because 1. it got too warm in FL for them to continue to produce, and 2. they were unfortunately taken over by white flies.
American farmers have been growing kale for garnishing dishes. We usually find it under your bowls of iceberg lettuce or as another side piece as a decoration on your plate. Kale has been grown and popular in most parts of the world such as; Europe, Asia, South America, and Africa.
Over the last few years, scientists have shown a spotlight on the health benefits of Kale, which is making it popular in the US. Kale is considered one of the superfoods of the century because it’s full of nutrients and antioxidants. Today, the majority of kale is grown in the US is grown in California, Georgia, New Jersey, and Texas farms.
Health Benefits of Kale
Kale is the most Nutrient-Dense food on the Planet.
A single cup of raw kale contains:
Vitamin A- Kale is high in Beta-Carotene, which is an antioxidant that the body can turn into Vitamin A
Vitamin K- a single cup of kale contains 7x’s the RDA (Recommended Dietary Allowance)for vitamin K
Vitamin C
Vitamin B6
Manganese
Calcium
Copper
Potassium- Adequate potassium intake has been linked to reduced blood pressure and lower risk of heart disease.
Magnesium- Kale is a decent source of magnesium, which most people are deficient in. This is important because eating plenty of magnesium may be protective against type 2 diabetes and heart disease.
It also contains 3% or more of the DV for vitamin B1 (thiamin), vitamin B2 (riboflavin), vitamin B3 (niacin), iron and phosphorus
Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol
Kale is very high in antioxidants. Antioxidants are substances that help counteract oxidative damage by free radicals in the body(1) . Oxidative damage is believed to be among the leading causes of aging and many diseases, including cancer.(2) Some antioxidants that kale is very high in include:
Beta-carotene
Vitamin C
Antioxidants have other important functions that can be found in Kale. This includes the flavonoids quercetin and kaempferol, which are found in large amounts of kale.
What is quercetin: “Quercetin is a plant pigment (flavonoid).” webmd.com
Quercetin has antioxidant and anti-inflammatory effects which might help reduce inflammation, kill cancer cells, control blood sugar, and help prevent heart disease.
What is Kaempferol: “Pure kaempferol is a yellow colored powder. Amphoral is one of the most important and most widespread flavonoids (containing the typical C6-C3-C6 structure).” Kaempferol
Kaempferol is a strong antioxidant and helps to prevent oxidative damage of our cells, lipids and DNA. Kaempferol seems to prevent arteriosclerosis by inhibiting the oxidation of low density lipoprotein and the formation of platelets in the blood. Studies have also confirmed that kaempferol acts as a chemo-preventive agent, which means that it inhibits the formation of cancer cells.
It is an excellent source of Vitamin C
Vitamin C is necessary for the synthesis of collagen, which is the most abundant structural protein for the body. A single cup of raw kale actually contains more vitamin C than an orange.
Kale can help lower cholesterol, which may reduce the risk of heart disease
Kale contains substances that bind bile acids and lower cholesterol levels in the body. One study found that drinking kale juice every day for 12 weeks increased the good cholesterol by 27% and lowered LDL levels by 10%, while also improving antioxidant status. (3)
Kale Varieties
There are many types of kale, which comes in a range of colors from deep green and purple to even white and pink. Unlike its relative, Cabbage, kale doesn’t grow in a round head, but in long stalks similar to romaine lettuce.
The three common types of kale include:
Curly Kale
Curly kale features dark, thick, ruffled leaves. Curly kale tends to be bitter when eaten raw. If you prefer less bitterness, choose baby kale as it has a milder flavor.
Redbor or Purple Kale
This type of kale is different due to its deep purple stems and its leaves being a shade of red and maroon. Redbor or Purple Kale is mild in flavor, like cabbage, it becomes sweet when it’s cooked.
Dinosaur or Lacinato Kale (AKA: Tuscan Kale)
This kale has long, dimpled blue-green leaves and is more delicate and less bitter than curly kale. This is the type of kale that I have grown in my containers.
When to grow Kale
Kale is a hardy, cool-season green. It is grown best in the spring and fall and can tolerate fall frosts.
Soil, Planting, and Care. Set out plants in spring 3 to 5 weeks before the last frost; in late summer, you can begin planting kale 6 to 8 weeks before the first frost for fall and winter harvests, and continue planting throughout the fall in zones 8, 9, and 10. (4)
Growing Kale from seeds
Plant kale at any time, from early spring to early summer. If you plant kale in late summer, you can harvest it from until the ground freezes in the winter.
You will want to plant kale seeds directly in the ground or in your container.
Mix your soil, it can be your own composted soil or an organic gardening mix.
Add water to your soil, you will want it well drained, and light soil.
Plant seeds about ¼ to ½” deep.
About 2 weeks, thin the seedlings so they are spaced 8-12” apart.
Water, Feed, and Placement
Water the plants regularly, but make sure not to overwater them. Kale requires cool, moist soil. Kale requires moderate amounts of fertilizer rich in nitrogen, phosphorus, and potassium.
The best organic fertilizer that I use is:
When placing the plant outside you will want to find placement in the direct sun. (at least 6 hours direct sunlight).
Pest Control
Some common pests that are attracted to Kale include:
Cabbageworms
Flea Beetles
Aphids
Organic pesticides are Neem Oil, Diatomaceous Earth, and Insecticidal Soap. You never want to harm bees or ladybugs around your plants because they are helping keep control the pest problems and of course pollinating your plants.
Growing Kale in containers
Kale is really easy to grow in containers and don’t need much space. This year, I planted my Dinosaur Kale in concert blocks and they did really well. Kale could grow in containers year round in many regions. Here is Florida, it’s a little too hot for Kale to grow year round.
When choosing a pot you will want to choose a pot at least a foot across. For larger containers, space the plants 12” apart. A minimum size pot would be 8” deep.
Once you picked out your pot and it you pot doesn’t have drainage built into your pot, you will want to make you own drainage. Place pebbles or river rocks into the bottom of you pot and make an even layer.
Then place your soil on top of the rocks. This will improve circulation and drainage.
Some good varieties of Kale to grow in containers include:
Dwarf Blue Curled – A compact, blue-green variety that tastes scrumptious.
Premier – A plain-leaf variety that is nice and compact like Dwarf Blue Curled.
Red Russian – A bigger variety (up to just under a meter), but one that looks and tastes wonderful.
They can be great for greening up your patio or balcony outside of the usual growing season. Kale grows well with swiss chard or cabbage in containers. Also the swiss chard colors make it a beautiful decorations that you are enjoy the benefits.
Harvesting Kale
Kale is ready to harvest when the leaves are about the size of your hands. Avoid picking the terminal bud, which can be found at the top center of the plant. Picking this will stop your plant from growing.
Kale is a hearty vegetable that will continue to grow until it’s 20 degrees F. With a touch of frost it tastes even sweeter.
Store kale as you would any other leafy green. Put kale in a container and store in the refrigerator, it should last up to 1 week when stored properly. If you use Kale for smoothies, you can freeze Kale in an airtight container.
Are you growing Kale? Do you grow it in a container or garden? Which type is your favorite? Can you share any tips with us? I’d love to hear from all of you about your challenges and successes of growing kale.
Leave a comment below. Happy Growing.
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