How to Grow Kale and Make Delicious Kale Recipes That Even Your Kids Will Love

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by Sarah Ferguson

You’re probably all familiar with kale and how its super food popularity has been sweeping the nation, but do you know how to grow your own kale and add incorporate it in delicious recipes?

Let’s get right into the good stuff… look at all the nutrients that 100 grams of kale has to offer:

– Vitamin C – 200%

– Vitamin A – 199%

– Vitamin B6 – 15%

– Calcium – 15%

– Potassium – 14%

– Magnesium – 11%

– Iron – 8%

– Protein – 8%

So the question is… why aren’t you growing your own kale? Maybe because you don’t know how! So I’m here to fix this problem and give you some helpful tips on how to grow your own kale garden and then how to cook with it!

PS: Kale is great for weight loss as well! There are plenty of delicious weight loss foods at your fingertips!

How to Grow Your Own Kale

Planting preference – If you have a friend with kale in their garden, ask if you can transplant one of the plants that has self seeded! This way you don’t have to grow your kale from the seed. If you don’t have a way to get kale farther along in its growth, then seeds work great!

Use Compost – Kale has an appetite for nitrogen in the earth, which can be found in compost or rotted vegetable manure.

Spacing – Kale intended for juicing or “baby kale” can be spaced in a 2 inch grid throughout your garden. Mature kale requires more space, so plan to leave about 12 inches for full grow kale plants.

Pest Control – If your leaves turn yellow or shrivelled, this may be a sign that some type of insect is attacking the plant. Usually the perpetrator is a small green bug called an aphid. They can be removed by hand or with a very gentle, organic insecticide.

Kale Type – Different kales are more susceptible to disease and pests, so pick your kale carefully. Flat-headed kales such as white and red Russian are delicious but they are easily infected by diseases and pests. Vates and winterbor kales are more hardy and resilient to weather and pests. Dino kale is my favorite as it is easier to digest, but it can be sensitive to the sun, so make sure it is planted in half sun.

How to Cook With Kale

Kale can be very hard on your stomach as I mentioned above so if you want to juice your kale or put it in salads, I suggest using dino kale, which a bit easier to digest.

If you prefer to steam your kale, it makes for a great lasagna filling with cheese, pesto, and other vegetables. It’s also an excellent addition to a rice or pasta dish! Add your steamed kale to the frying pan for a couple minutes and allow your stir-fry to turn into a super stir-fry!

If you like baked kale, you can easily make your own, all-natural kale chips at home! Just lightly glaze the kale in an organic olive oil and place in the oven on parchment paper at 370 degrees and keep a close eye on their progress! When they feel crispy to the touch, remove them from the oven and apply some sea salt!

Sources:

http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38

http://www.webmd.com/food-recipes/kale-nutrition-and-cooking

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