ALL HAIL


A SUPER VEGETABLE by Andrew S. Brown


I


s kale the new beef? Probably not, but it is a highly nutritious plant that is a tasty staple in a vegan diet. It has great appeal to gardeners who want to have a year-round plot, with its ease of growing and


ability to acclimatize to different environments. With food prices on the rise, and a increased need for a localized food supply, kale meets most needs for productivity and health benefits. The term “superfood” comes up quite often when describing foods like hemp seeds, quinoa, and goji berries; with its dense nutritional value, kale can easily be added to the list. Studies have even shown that if kale is eaten regularly, between two to five times per week, can significantly reduce the risk of certain types of cancer, act as an anti- inflammatory, lower cholesterol, and help in body detoxification. In a steamed cup of kale, the nutrient levels are exceptional, with


daily values of over 1300% of vitamin K, over 350% of vitamin A, 88% of vitamin C, 27% of manganese, nearly 10% of calcium, and has about 25% of the daily recommended omega 3 fatty acids in only 100 calories of kale. Steaming the kale helps the body access certain nutrients more easily, though juicing it with other vegetables and fruit also holds numerous benefits. There are many types or cultivars of kale, with different attributes


such as curly leaves, plain leaves, or speared leaves. Most types will grow well on Vancouver Island, though local seed companies, such as Salt Spring Seeds, have varieties like Red Russian kale (with the Russian kale mix a favourite) that seem to do particularly well in our climate. Kale should be planted between March and early July in full


or nearly-full sun, but will also benefit from light shade in intense summer heat. Most soil types will work well, with organic compost being ideal for the best flavour and production. Simply plant seeds about a half-inch deep, when the ground is workable, about an inch apart then thin them to eight to 12 inches apart when small leaves appear. Be careful not to grow them too close together, as they are susceptible to mould. Aphids tend to be attracted to kale, so planting aphid resistant plants (like onions, garlic, chives, or flowers like marigolds or petunias) is helpful, while also releasing ladybugs into the garden. Enjoy your garden!


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Kale


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