Craving Fresh Greens
In the spring I am always craving salad. After months of root vegetables and preserved foods from last years garden, I am ready for something fresh. The wild greens are just sprouting, and the garden is newly planted, but kale is still available from hoop houses and cold frames. I decided to make a salad using as many varieties of kale that I could find. I added some blackberries and blueberries to make a delicious Kale Berry Salad. The kids loved it. Jeremy and I loved it. No leftovers.
At the local store I was able to find just three different varieties of kale. But, how many varieties of kale are there?
Varieties of Kale
Delaway, Larks Tongue, Red Russian, Lacinato, Red Ursa, Ripbor, Scarlet, Siberian, Trochunda Beira, Vates Blue Dwarf, Darkibor, Winterbor, Starbor, Redbor, Olympic Red, Red Chidori, Dwarf Green Curled, Bolshoi, Fizz, Dazzling Blue, Casper, Black Magic, Roulette, Dwarf Blue Curled, Halbhoher Gruner Krauser, Smooth German, Blue Curled Scotch, Forage Kale Proteor, Sea Kale (Crambe Maritima), Meadowlark, Curly Roja, Nash’s Green, Siber-frill, Vates, Westlander, White Russian.
In a quick search for kale varieties I was able to find thirty-six. As I work on putting together our 1000 foods checklist, I’m sure to find others. One of my mini goals this year is to find at the farm market, or in my garden, as many of these varieties as I can. I have planted Scarlet, Dwarf Siberian, and Blue Curled Scotch. I am on the lookout for other varieties of seeds to plant as well. We are hoping to start a patch of perennial kale this year. If we can get it established well, next year’s garden will be that much easier come planting time.
Kale Berry Salad Recipe
Here is the recipe for the Kale Berry Salad that I made. It is so easy to make, so healthy, and so tasty.
- 3 bunches kale 1 each of 3 different types
- 1 cup blueberries
- 1 cup blackberries
Remove the stems from the kale leaves. Wash kale leaves well.
Massage the kale leaves by scrunching them to start the break down of the tough fibers. This will help nutrients to release easier and absorb easier.
Using kitchen shears, cut the kale leaves into thin slices and place in salad bowl.
Rinse berries and add to the salad bowl.
Add your favorite dressing, mix and refrigerate. Allow to marinate for at least 30 minutes.
Serve as a side salad or as your main dish with your choice of animal or vegetable protein.
What’s So Special About Kale?
What is so great about kale? Kale is a potassium rich leafy green vegetable that is high in fiber, vitamin A, C and K. Just 1 cup of raw chopped kale contributes 79 mg of potassium. 1 cup of cooked kale has 296 g of potassium. And adequate potassium intake is associated with a 20% lower risk of dying from all causes. So, if the beauty of this salad isn’t a good enough reason to try it, the health benefits of kale should add a little extra encouragement!
If you have a favorite way to eat kale, I would love to hear about it. What is your favorite variety of kale?