A breakdown of the trending vegetable and its nutritional benefits
Looking for nutritious vegetables to purchase at your local farmers’ market with your EBT SNAP card? Look no further– Kale is the answer. Kale is a leafy green that has been a trending vegetable for the past fifteen years. The previously unknown vegetable has now become a well-known superfood. Kale is much more than a member of the cabbage family, its nutritional benefits and low cost, make it the perfect vegetable for every family.
Learn more about kale with these super facts:
- Kale is one of the most nutrient dense foods on the planet because it is low in calories and high in nutrients.
- Kale is packed with antioxidants and is an excellent source of calcium and iron.
- One cup of raw kale contains:
- 33 calories
- 134% of your daily vitamin C needs
- 684% of your daily vitamin K needs
- 204% of vitamin A
- 10% of your daily fiber needs
- Kale is a member of the cruciferous vegetable family which includes broccoli, brussel sprouts, cabbage, arugula, and collard greens.
- It is one of the simplest crops for local farmers to grow and thrives in small plots of land and personal gardens.
- Kale has its own holiday. National Kale Day is celebrated each year in October.
- There are over 50 varieties of Kale some include Lacinato, Redbor, True Siberian, Red Russian, White Russian, Dwarf Blue Vates, Chinese Kale, Sea Kale, and Walking Stick Kale.
- Kale can be prepared in a variety of ways: sautéed, cooked, baked, blended, and tossed and has the same nutritional benefits cooked and raw.
- Kale is a great source of carotenoids, which are linked to optimism levels.
- Kale has been cultivated for over 6000 years.
- Kale is harvested and available at NYS farmers’ markets* from June to December. Purchase Kale at your local farmers’ market with your EBT SNAP card.
Looking to cook with this popular vegetable? Try this “kale-ever” twist on pesto with this recipe.
Check out what is being picked this week*:
Scallions, Snap Peas, Rhubarb, Beets, Cabbage, Kale, Lettuce, Swiss Chard & Peas
*Availability will vary by market due to differences in growing zones.
Recipe of the week:
Looking for a perfect veggie-packed summer salad with a kick of spice? Try it here.