Inicio / Post / Qu es el kale y por qu tan famoso?Qu es el kale y por qu tan famoso?Por ANIMAL GOURMET en 21/10/2013 2kaleEst de moda, es una de las verduras ms nutritivas y, a la vez, desconocidas. Le llaman kale en ingls y col verde, col crespa o berza en espaol. Es prima hermana del brcoli, la coliflor y de las coles de Bruselas.

Esta hortaliza vino a desbancar a la espinaca, con todo y Popeye, y se est convirtiendo en la reina de los productos verdes. Muchos la estamos descubriendo y otros ya la consideran popular cuando de cuidar el cuerpo y la salud se trata, pues es excepcionalmente rica en nutrientes, muy benfica para la salud y de bastante buen sabor.

RELACIONADAS289732295_1a83790efc_o11 cosas que te sorprendern de algunos alimentos

arroz#50SaboresMexicanos Arroz, el aperlado encanto de Oriente

IMG_tortillaUn mexicano descubre Espaa

El kale puede convertirse en el nuevo elemento de tus ensaladas caseras pues adems de tener buen sabor es muy nutritiva. // Foto: Especial.El kale puede convertirse en el nuevo elemento de tus ensaladas caseras pues adems de tener buen sabor es muy nutritiva. // Foto: Especial.

Algunos la consideran uno de los vegetales ms sanos del planeta. Su nombre cientfico es Brassica oleracea y es originaria de Asia menor, de donde lleg a Europa alrededor del 600 dC. Sin embargo dos de sus variedades, la ornamental y la dinosaurio, fueron cultivadas por primera vez en Estaos Unidos en los ochentas.

Se consigue en los mercados y es una verdura muy fcil de comer. Una taza de kale contiene escasas 33 caloras, es muy rica en calcio, vitaminas A, C y K, en mayor proporcin, sin contar su alto contenido de minerales, antioxidantes y fibra.

Nutrilogos recomiendan incluir una taza y media de kale en nuestra dieta dos veces a la semana. Bsquenla y traten de comprarla firme y de color intenso. Generalmente tiene que refrigerarse en bolsas de plstico para no perder sus nutrientes y para que sus hojas permanezcan frescas -para que sepan, los de hojas ms pequeas son los de mejor sabor-. Se guarda hasta por 5 das en el refrigerador y solamente hay que lavar las hojas que se van a usar inmediatamente.

Aunque es rica slo al vapor con tantito aceite de oliva, sal y pimienta, ac les damos otras sugerencias. Si no la encuentran en los mercados comunes, la pueden buscar en el Mercado El 100, Green Corner, City Market y en Costco, donde venden baby kale.

Tips para comer kale

Es ideal para hacer jugos por sus abundantes nutrientes, a las sopas de pasta, como la clsica de de coditos o fideos, agrguenle pedacitos de kale como a veces lo hacemos con espinaca.Sustituyan la lechuga del sndwich de siempre, por kale. El sndwich de cebolla caramelizada con queso derretido y kale es delicioso.Prepara una ensalada de kale con trozos de pollo, o salmn a la parrilla y una vinagreta de partes iguales de aceite y caldo de pollo con una yema de huevo, es una deliciosa opcin.

KaleFrom Wikipedia, the free encyclopediaFor other meanings, see Kale (disambiguation).

It has been suggested that Chomolia be merged into this article. (Discuss) Proposed since February 2013.KaleBoerenkool.jpgCurly kaleSpeciesBrassica oleraceaCultivar groupAcephala GroupOriginUnknown, before the Middle AgesCultivar group membersMany, and some are known by other names.Kale or borecole (Brassica oleracea Acephala Group) is a vegetable with green or purple leaves, in which the central leaves do not form a head. It is considered[1] to be closer to wild cabbage than most domesticated forms of vegetables.

The species Brassica oleracea contains a wide variety of vegetables, including broccoli, cauliflower, collard greens, and brussels sprouts. The cultivar group Acephala also includes spring greens and collard greens, which are similar genetically. Pieris rapae is one of the best-known pests of the plant.

Contents [hide] 1 Name2 Origins3 Cultivars4 Culinary uses4.1 Regional culinary uses5 Nutritional value6 Decorative uses7 Literature8 See also9 References10 External linksName[edit]The name borecole most likely originates from the Dutch boerenkool (farmer's cabbage), whereas kale bears semblance to the Danish and Swedish kl and to the German Kohl (a general term for various kinds of cabbage) and Scottish Gaelic cl (or kail,[2] as in Kilmany Kail; a rabbit, salt pork and kail broth from Kilmany in Perth, Scotland). Some varieties can reach a height of six or seven feet; others are compact and symmetrical and of good quality for eating. Many, however, are coarse, possess an undesirable coloring, and are unappealing and indigestible. Most kale are either annuals or biennials, and are raised from seeds, which, in size, form, and color, resemble those of the cabbage.

Origins[edit]Until the end of the Middle Ages, kale was one of the most common green vegetables in all of Europe. Curly leafed varieties of cabbage already existed along with flat leafed varieties in Greece in the fourth century BC.[citation needed] These forms, which were referred to by the Romans as Sabellian kale, are considered to be the ancestors of modern kales. Today one may differentiate between varieties according to the low, intermediate, or high length of the stem, with varying leaf types. The leaf colours range from light green through green, dark green and violet-green to violet-brown. Russian kale was introduced into Canada (and then into the U.S.) by Russian traders in the 19th century.

During World War II, the cultivation of kale in the U.K. was encouraged by the Dig for Victory campaign. The vegetable was easy to grow and provided important nutrients to supplement those missing from a normal diet because of rationing.[3]

Kai-lan, a separate cultivar of Brassica oleracea much used in Chinese cuisine, is somewhat similar to kale in appearance and is occasionally called "kale" in English.

Cultivars[edit]

A bundle of red russian kale.

A bundle of curly-leaf kale.Kales can be classified by leaf type:

Curly-leaved (Scots Kale)Plain-leavedRape kaleLeaf and spear (a cross between curly-leaved and plain-leaved kale)Cavolo nero (also known as black cabbage, Tuscan Cabbage, Tuscan Kale, Lacinato and dinosaur kale)Because kale can grow well into winter, one variety of Rape Kale is called Hungry Gap, named after the period in winter in traditional agriculture when little else could be harvested.

An extra-tall variety is known as Jersey kale or cow cabbage.[4]

Culinary uses[edit]

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A traditional New Years Danish dish. Includes stewed kale.Kale freezes well and tastes sweeter and more flavourful after being exposed to a frost.[citation needed] Tender kale greens can provide an intense addition to salads, particularly when combined with other such strongly flavoured ingredients as dry-roasted peanuts, soy sauce-roasted almonds, red capsicum flakes, or a sesame-based dressing.[citation needed] When combined with oils or lemon juice, kale's flavor is noticeably reduced.[5] When baked or dehydrated, kale takes on a consistency similar to that of a potato chip. Curly kale varieties are usually preferred for chips.[citation needed] The chips can be seasoned with salt or other spices.

Regional culinary uses[edit]In the Netherlands, it is very frequently used in a traditional winter stamppot dish called boerenkool, which is a mix of kale and mashed potatoes, sometimes with fried bits of bacon added to it, and usually served with rookworst ("smoked sausage").

In Ireland, kale is mixed with mashed potatoes to make the traditional dish colcannon. It is popular on Halloween when it is sometimes served with sausages. Small coins are sometimes hidden inside as prizes.

In Italy, cavolo nero is an ingredient of the Tuscan soup ribollita.

A variety of kale, kai-lan, is a popular vegetable in China, Taiwan, and Vietnam, where it is commonly combined with beef dishes.

Children collecting leaves of red Russian kale (Brassica napus L. subsp. napus var. pabularia (DC.) Alef.) in a family vegetable garden.A traditional Portuguese soup, caldo verde, combines pureed potatoes, diced kale, olive oil, broth, and, generally, sliced cooked spicy sausage. In Brazil, where it was introduced by the Portuguese, it is an indispensable side dish for the national stew feijoada.

In the eastern African Great Lakes region, it is an essential ingredient in making a stew for ugali, which is almost always eaten with kale. Kale is also eaten throughout southeastern Africa, where it is typically boiled with coconut milk and ground peanuts and is served with rice or boiled cornmeal.

In Italy, kale (cavolo nero) is part of many dishes, such as "casseula" (pork stew), polenta (corn porridge) with kale, Parmesan cheese and olive oil and "pizzoccheri", buckwheat tagliatelle served with kale, melted fontina cheese and potatoes.[6]

A whole culture around kale has developed in northern Germany, especially around the towns of Bremen, Oldenburg and Hannover and the region of Dithmarschen. There, most social clubs of any kind will have a Grnkohlessen or Kohlfahrt ("kale tour") sometime between October and February, visiting a country inn to consume large quantities of kale stew, Pinkel sausage, Kassler, Mettwurst and Schnapps. These tours are often combined with a game of Boeln. Most communities in the area have a yearly kale festival which includes naming a "kale king" (or queen).

Curly kale is used in Denmark and southwestern Sweden (Scania, Halland and Blekinge) to make (grn-)langkl (Danish) or lngkl (Swedish), an obligatory dish on the julbord in the region, and is commonly served together with the Christmas ham (Sweden). The leaves of the kale are separated from the stem, and then boiled with stock. The result is drained and pressed to remove the remaining liquid. The kale can now be frozen for up til 68 months if needed. To make langkl, finely chop the (defrosted) kale and fry it with cream, pepper, and syrup (or sugar) for sweetening.[7] In Sweden, it is also commonly eaten as a soup, with a base of ham broth and the addition of onion and pork sausages.

In Scotland, kale provided such a base for a traditional diet that the word in dialect Scots is synonymous with food. To be "off one's kail" is to feel too ill to eat.

In Montenegro, collards, kale, locally known as rashtan, is a favorite vegetable. It is particularly popular in the winter, cooked with smoked mutton (kastradina) and potatoes.

In the Southern United States, kale is often served braised, either alone or mixed with other greens, such as collard, mustard, or turnip. Flavored kale chips have also been produced as a potato chip substitute.[8]

In Japan, kale juice (known as aojiru) is a popular dietary supplement.

In Turkey specially in Black Sea Region, Kale soup ( Karalahana corbasi) is very common and popular dish.

Nutritional value[edit]Kale, cooked, boiled, drained, without saltNutritional value per 100 g (3.5 oz)Energy117 kJ (28 kcal)Carbohydrates5.63 gSugars1.25 gDietary fiber2 gFat0.4 gProtein1.9 gVitaminsVitamin A equiv.beta-carotenelutein zeaxanthin(85%) 681 g(76%) 8173 g18246 gThiamine (B1)(5%) 0.053 mgRiboflavin (B2)(6%) 0.07 mgNiacin (B3)(3%) 0.5 mgVitamin B6(11%) 0.138 mgFolate (B9)(3%) 13 gCholine(0%) 0.4 mgVitamin C(49%) 41 mgVitamin E(6%) 0.85 mgVitamin K(778%) 817 gTrace metalsCalcium(7%) 72 mgIron(7%) 0.9 mgMagnesium(5%) 18 mgManganese(20%) 0.416 mgPhosphorus(4%) 28 mgPotassium(5%) 228 mgSodium(2%) 23 mgZinc(3%) 0.24 mgOther constituentsWater91.2 gLink to USDA Database entryUnitsg = micrograms mg = milligramsIU = International unitsPercentages are roughly approximated using US recommendations for adults.Source: USDA Nutrient DatabaseKale is very high in beta carotene, vitamin K, vitamin C, and rich in calcium. Kale is a source of two carotenoids, lutein and zeaxanthin.[9] Kale, as with broccoli and other brassicas, contains sulforaphane (particularly when chopped or minced), a chemical with potent anti-cancer properties.[10]

Boiling decreases the level of sulforaphane; however, steaming, microwaving, or stir frying does not result in significant loss.[11] Along with other brassica vegetables, kale is also a source of indole-3-carbinol, a chemical which boosts DNA repair in cells and appears to block the growth of cancer cells.[12][13] Kale has been found to contain a group of resins known as bile acid sequestrants, which have been shown to lower cholesterol and decrease absorption of dietary fat.[citation needed] Steaming significantly increases these bile acid binding properties.[14]

Decorative uses[edit]