Superfood: Pronounced "Keil" and spelled "Kale", the superfood that is here to stay

By Vannesa Hidalgo- Bootcamp By PFG

It is considered a variety of cabbage and has replaced lettuce, arugula and spinach in food preparation. The kale (pronounced with "Keil") is also called "kale" is native to Asia and spread mid-century to northern and central Europe, in countries such as Germany, Denmark and Holland; in Argentina it has been cultivated for some years.

Kale is a cruciferous tree with a very greenish appearance, measuring around 40 centimeters and rich in vitamins C, A, K, calcium, iron, beta-carotene and fiber. It helps lower cholesterol and has antioxidant and anticancer properties.A serving of kale has more calcium than a glass of milk, more iron than a piece of meat, and even has 10 times more vitamins C than a serving of spinach.

It is a family of broccoli and cauliflower and has some variants depending on the country where it is grown; There is the Russian red kale (with flat and long irregular leaves), the Tuscan or dinosaur kale (blue-green in color and long and narrow leaves), the redbor kale (deep red and purple in color) or the curly kale (green in color dark and curly edges and whose flavor is a bit spicy and bitter).

Among its benefits, it stands out that it prevents osteoporosis and loss of bone density due to the high level of calcium it has. Vitamin C activates the immune system while vitamin A helps vision and skin. Iron prevents anemia and favors the liver and what few know is that kale is an alkaline, anti-inflammatory and antioxidant vegetable that regulates cholesterol and fights symptoms of arthritis and asthma. Its richness in fiber helps the digestive system.

It also has magnesium, potassium and sodium, which generate a diuretic effect and help reduce high blood pressure and other cardiovascular diseases.

Unlike its similar ones such as lettuce, chard or spinach, the kale leaf is rigid, but it is very versatile in the world of gastronomy.It can be eaten alone, in salads, in juices, in stews, baked, dehydrated or sandwiches. A cup of kale is recommended twice a week and before consuming it, as with the rest of the vegetables or fruits, it must be washed properly. In the case of kale, it is advisable to massage the leaves at times to make them softer.

Kale is easily available in the Chinatown of Capital Federal or in any organic greengrocer. At the time of purchase, the one that is firm and of an intense green color, with complete leaves and that is not bitten by animals should be purchased.After being washed, it could be refrigerated in plastic bags so that it stays fresh and does not lose its nutrients. Supports up to five days in the refrigerator.

Plant it at home?

Yes, kale is a plant that could well be grown at home. It does not require a large space and its maintenance is very simple. A pot or seedbed can be used and it is recommended to sow between August and September for results between January and March.

The seed is distinguished by being a small grayish sphere one millimeter in diameter. Before sowing it must be well washed. To do this: we place the seed pod in a container, crush it so that it breaks and the seeds fall to the bottom of the container.Wash with plenty of water and let it dry. They can be stored in an airtight jar for up to three years. The seedbed or pot where they will be planted must have a depth of at least three times the amount of seeds to be sown and must be watered daily.