SMC is working with Gude Brothers Greenhouses to bring you fresh
kale! Gude Brothers is located in Middletown, right next to South Mountain
Creamery. Learn about the history of kale, health benefits, and cooking tips!
Did you know…
Kale has been on dinner plates since Roman times and has long
been common across much of Europe. It comes from the cabbage family, which also
includes broccoli, cauliflower, and collards.
The Benefits of Kale
Kale is known for having health benefiting anti-oxidant properties with low fat and no
cholesterol. Kale is packed with vitamins and minerals: At 33 calories,
one cup of raw kale has almost 3 grams of protein, 2.5 grams of fiber, Vitamin
A, C, and K, Folate, Alpha-linolenic acid, lutein, and zeaxanthin.
- Vitamin A: helps maintain healthy mucus membranes and skin and is also essential for vision.
- Vitamin K: helps maintain bone health by promoting bone formation and strengthening.
- Vitamin C: a powerful antioxidant, which helps the body develop resistance against infections
- Fiber: helps manage blood sugar and makes you feel full
- Folate: B vitamin that is key for brain development
- Alpha-linolenic acid: an omega-3 fatty acid
- Lutein and Zeaxanthin: Gives kale its dark green color. Protects against macular degeneration and cataracts
- Minerals including copper, calcium, sodium, potassium (helps control heart rate and blood pressure), iron (aids in red blood cell formation), manganese, and phosphorus.
Add kale to pasta
sauce, smoothies, or soup. Or try one of these methods:
- Saute it: A splash of olive oil and a little onion or garlic. It cooks up in minutes—the leaf is tougher than spinach leaves, so it won’t wilt as quickly in the pan.
- Make a kale Caesar salad: You can eat kale raw in a salad. Try making a homemade mustard-based dressing that has all the thickness of Caesar but with fewer calories.
- Bake kale chips: Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves.
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