Kale

Top 10 Ways to Enjoy Kale2 • With Your Favorite Noodles — soba, fettuccine, or rice noodles. Add chopped kale when pasta is about 5 minutes from being done. Season with a small amount of sesame oil, sesame seeds, and salt. • Quickie Kale Salad. Toss canned sliced beets with cooked fresh or frozen kale, 1 to 2 chopped scallions, and a grated carrot. Top with low-fat balsamic vinaigrette. • Sweet and Irresistible. Sweeten your kale with raisins and nuts. • One-Pot Meal. Braise kale in chicken or vegetable stock. Add garlic that has been sauteed in olive oil before adding stock and kale. • Steamed and Tangy. Steam kale and season with lemon juice, olive oil, salt, and pepper. • Stir-Fry. Add chopped kale to a stir-fry. • A Tasty Substitute. Substitute kale in recipes that use spinach or collard greens. • Veggie Saute. Saute diced potato, acorn squash, mushrooms, and onion in a small amount of olive oil until tender. Add chopped kale (tough stems removed) and cook until wilted. Season with sage. • Soups. Add chopped fresh or frozen kale to vegetable or bean soups. • Kale Chips. Drizzle chopped fresh kale with olive oil (tough stems removed), sprinkle with seasoning, and bake on a cookie sheet until crisp. Sources 1 NC State Extension Gardening Portal. Accessed June 2020. gardening.ces.ncsu.edu. 2 Fruits and Veggies — More Matters®. Accessed June 2020. www.fruitsandveggiesmorematters.org. 3 National Center for Home Food Preservation. Freezing Greens (Including Spinach). Accessed June 2020. nchfp.uga.edu/how/freeze/greens.html. Acknowledgments The authors wish to express appreciation to Chris Gunter, Rachel Herring, Debra Ireland, Issac Lewis, Chantel Lumpkin, Karen Neill, and Linda Brandon for their assistance in preparing this publication. Nutrition Facts Serving Size 1/2 cup cooked (65g) Servings Per Container _ Amount Per Serving Calories 20 Calories from Fat 0 % Daily Value* Total Fat Og 0% Saturated Fat Og 0% Trans Fat Og 0% Cholesterol Omg 0% Sodium 15mg 1% Total Carbohydrate 4g 1 % Dietary Fiber 1g 4% Sugars 1g Protein 1g Vitamin A 180% • Vitamin C 45% Calcium 15% • Iron 4% "Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs: Calories: 2,000 2,500 Total Fat Less than 65g 80g Saturated Fat Less than 20g 25g Cholesterol Less than 300mg 300mg Sodium Less than 2,400mg 2,400mg Total Carbohydrate 300g 375g DietaryFiber 25g 30g Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4 Source: Fruits & Veggies — More Matters®. KNOW IT, GROW IT, LOVE IT! Home grown or market fresh, local produce is simply the best! Compiled by Extension Master Gardener Volunteers, Guilford County Jeannie Leonard, Family Consumer Science Agent, Davidson County Lucy K. Bradley, Associate Professor and Extension Specialist, Department of Horticultural Science, North Carolina State University Published by NC State Extension NC STATE EXTENSION copies of this public document were printed at a cost of $ or $ per copy. North Carolina State University and North Carolina A&T State University commit themselves to positive action to secure equal opportunity regardless of race, color, creed, national origin, religion, sex. age. veteran status, or disability. In addition, the two Universitieswelcome all persons without regard to sexual orientation. North Carolina State University. North Carolina A&T State University. U.S. Department of Agriculture, and local governments cooperating. Often called the queen of greens, kale is rapidly gaining popularity because of its exceptional nutrient richness, health benefits, and delicious flavor. Kale is one of the healthiest vegetables you can eat — one serving is both low in calories and packed with vitamins and minerals, including 200% of your daily Vitamin C requirement Growing1 When and Where to Plant Kale is a leafy green, cool season crop. Grow it during early spring or fall for maximum yields and quality, but this season can be extended if desired. Plant four weeks before your last frost date in spring for a summer harvest and again six weeks before your first frost date in fall for an autumn and early winter harvest. Kale will grow in full sun to part shade. How to Plant Amend the soil with a 1- to 2-inch layer of compost. Leafy vegetables require quick, continuous growth for best quality. They especially need nitrogen for good color and tenderness. Sow seeds /г inch deep and an inch apart, or transplant seedlings 6 inches apart in rows 2 to 3 feet apart. Thin seedlings to 1 foot apart. Mulch with a 2- to 3-inch layer of organic material, such as straw, to conserve moisture, keep the soil cool, and prevent weed growth. Soil Requirements Kale grows best in well-drained, fertile soil that is high in organic matter and has a pH of 6.0 to 7.5. It can tolerate slightly alkaline soil. Test the soil and amend according 06/20— DI/DI AG-808-03