Kale is always called typically German, yet the ancient Romans already knew this vegetable, also called brown cabbage. Even in ancient times, people knew that
Kale has unbeatable health and culinary features to offer. Kale does not form in heads, as do other types of cabbage, and is therefore the most similar to the wild form of all cabbages.
This is what you should know about kale
Kale is known as an unbeatable healthy vegetable – even when canned or frozen, it loses none of its health-promoting compounds. Originally, kale comes from the eastern Mediterranean region. The Greeks described it as early as 2,000 years ago as a curly leafed cabbage, which they called “Sabelline cabbage” and which was considered a delicacy in Roman cuisine. In Italy, it enjoys a good reputation as a close relative of cruciferous cabbage, under the name “Cavolo Nero”. Today, its cultivation areas are in North America and East and West Africa, and in
Central and Western Europe. In Germany, kale is grown mainly in northern Germany, where it is particularly popular. Chronicles record the first official kale feast in 1545. In Germany, the names Strunkkohl, Hochkohl, Winterkohl and Krauskohl are known for kale. In the areas around Bremen and Hanover, it is also called brown cabbage because a variety is grown there whose leaves have a purplish-brown color. Among the East Frisians, it has the beautiful name “Frisian palm” because it has such a bouncy leaf structure. Kale not only has different names, there are many different varieties with differently shaped and colored leaves. Likewise, there are semi-high, high and low varieties of kale. The low varieties develop faster and are therefore suitable for areas where a lot of snow falls, because the high varieties have difficulty withstanding the snow load. Starting in October, kale can be harvested by cutting or breaking off the outer leaves of several plants to leave enough substance. As long as it doesn’t get too frosty, the kale plants will continue to grow because they are frost hardy and can be harvested all winter. In the spring, new shoots can still be harvested as early vegetables. Since kale is biennial, it sprouts yellow flowers in the second year, from which pods with seeds form. In order for it to develop its aromatic flavor well, it needs a sufficient ripening period. After the first frost is the best harvest time for kale, then its metabolic processes have slowed down and the sugar content in its leaves has increased and its flavor releases all the aromas. Industrial producers grow varieties that form more sugar in the first place and can be harvested earlier, but this is not detrimental to nutritional values and content. From late September through April, the kale harvest season extends. In terms of taste, kale has appealing contrasts, because it typically has a mixture between spicy tart and mildly sweet taste.
Importance for health
Kale is known as an unbeatable healthy vegetable – even when canned or frozen, it loses none of its health-promoting compounds. Cooked, kale doesn’t look very inviting, but with its good vital and dietary fiber, it makes you fit, cleanses the intestines and, with its high content of vitamin A, prevents age-related diseases such as cataracts. Some may turn up their noses at its pervasive odor, which it owes to its sulfur compounds. These serve the well-being, because they reduce the risk of cancer. With its impressive combination of vitamins, kale offers more cell protection and defense against infection than other vegetables. Its vital nutrients provide the body with vital minerals and essential amino acids. Its dietary fiber binds portions of bile acid and keeps harmful cholesterol out of fats, carrying it out of the body with digestion. If kale is eaten, however, not only the blood fats are lowered, a positive effect on the cardiovascular system is also given. Kale can absolutely score with secondary plant substances and antioxidants, because the flavonoids contained in it are numbered at least 45 and have both antioxidant and anti-inflammatory effects.
Ingredients and nutritional values
| Nutritional information | Amount per 100 gram |
| Calories 49 |
Fat content 0.9 g |
| Cholesterol 0 mg | Sodium 38 mg |
| Potassium 491 mg |
Carbohydrates 9 g |
| Protein 4.3 g | Calcium 150 mg |
Kale is exceptionally rich in valuable vital substances and is considered the domestic vegetable with the highest mineral and vitamin content. The nutritional makeup of this vegetable surpasses many others in vitamin C, vitamin A, which is in the form of carotenoids such as lutein, vitamin K, as well as calcium, folic acid, potassium, magnesium, iron and omega 3 fatty acids. Likewise, in terms of its antioxidant secondary plant compounds and its fiber, as well as its high content of chlorophyll, this vegetable can be a promoter of health.
Intolerances and allergies
Vitamin K plays an important role in blood clotting and kale contains a lot of it. It is therefore important that people who need to take blood-thinning medications do not consume too much, as vitamin K can have an inhibitory effect on the medication. People susceptible to gout should also not eat too much kale, as it contains a lot of purine.
Shopping and kitchen tips
When shopping, make sure its curly leaves are a rich green and look nice and crisp. Fresh kale with dry and wilted leaf tips should not be purchased. In order for kale to fully retain all of its valuable vitamins, especially vitamin C, it should not be stored in the refrigerator for more than 4-5 days. However, it can also be frozen very well, but it is best to do so pre-cooked or blanched, so that it is not so bulky. Kale is frost-hardy, so if you grow it yourself, you should leave it on the bed until you eat it, because freshly harvested it simply contains the most vitamins. Preparation makes a little work, withered leaves must be removed, the remaining thoroughly washed several times, because in the curled leaves is hidden more sand and soil than in smooth vegetables. But real fans do not spare these efforts to use fresh kale. After removing the hard stems, the leaves are cut into narrow strips.
Preparation tips
In the kitchen today, kale is very versatile. The robust vegetable has a real cult status throughout the northern German area in winter. Thereby, in its preparation in one area the smoked Grützwurst, the “Pinkel” may not be missing. In another kale stronghold it is cooked with Kasseler, cabbage sausage and potatoes. Another northern German area prefers Bregenwurst cooked with in the kale. These traditional kale dishes are not exactly healthy food for the body – but it can be done in a very tasty way other than with plenty of lard and fatty sausages. The valuable winter vegetable tastes also outstanding briefly cooked in the Wok with asiatic ingredients accompanied or as a clear kale soup with tasty herbs. With sweet fruit, its raw leaves can be made into a nutrient-rich smoothie. Very finely chopped leaves as a salad with tasty dressing of olive oil and herbs is also recommended. The benefits of its ingredients are greater the more gently it is prepared. Gently steamed, seasoned with soy sauce, olive oil, onions and garlic and served on rice, concentrated defensive power is brought to the body.
