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Of all the super healthy greens, kale is king.


KREATER.CO commits passionately to enhancing the lives and community by sustainably cultivating, nourishing, and celebrating authentic experiences and connections to Kale through education.

As farmers, we LOVE kale because it’s mostly been a pleasant crop to grow in our climate, it doesn’t generally cause a big fuss, it’s pretty reliable, it’s not hugely expensive in terms of seeds, it’s fast maturing, and it can produce over a long season. I would say it is our favorite and easiest crop.

Kale is a dark, leafy green you can eat raw or cooked. This superfood has been on dinner plates since Roman times and has long been common across much of Europe. The vegetable hails from the cabbage family, which also includes broccoli, cauliflower, and collards.

Kale is more popular than ever, and it’s packed with vitamins and minerals. It is definitely one of the healthiest and most nutritious plant foods in existence.
Kale is loaded with all sorts of beneficial compounds, some of which have powerful medicinal properties

Kale Health Benefits

  • Kale Is Among The Most Nutrient-Dense Foods on The Planet
  • Kale Is Loaded With Powerful Antioxidants Like Quercetin and Kaempferol
  • It Is an Excellent Source of Vitamin C
  • Kale Can Help Lower Cholesterol, Which May Reduce The Risk of Heart Disease
  • Kale Is One of The World’s Best Sources of Vitamin K
  • There Are Numerous Cancer-Fighting Substances in Kale
  • Kale Is Very High in Beta-Carotene
  • Kale Is a Good Source of Minerals That Most People Don’t Get Enough Of
  • Kale Is High in Lutein and Zeaxanthin, Powerful Nutrients That Protect the Eyes
  • Kale Should Be Able to Help You Lose Weight

Growing Kale

Kale has a relatively fast growth rate and can grow from seed to harvest in about two months. It is a biennial plant that typically is grown as an annual. It is best to direct sown or transplanted in the late winter/early spring in cooler climates, and late summer in warmer climates, for fall-winter harvesting.

Kale is easy to grow from seeds either directly planted in the garden soil or started indoors and then transplanted. It is also commonly planted from nursery starts.

Kale grows equally well in raised garden beds and containers if you’re short on garden space. It can be grown as a cut-and-come-again vegetable, meaning you harvest what you need while the plant continues to grow. So you might require only a few kale plants, depending on how often and how much you’d like to harvest.

Kale Kitchen

We know that kale can be a wild and willful plant because who wants to end up with stalks of kale that snap off halfway; this is exactly why you need to have the best tools available. And if you cook kale daily, you’ve probably heard of the kale stripper before.

You don’t need to be working at an LA smoothie bar or a hydroponic drugs laboratory or spend the entire day stripping stems in industrial quantities to enjoy the thrill of having all the right kale kitchen gadgets.

These useful and super important tools really make your life easier in the kitchen and make your cooking experience pleasant.
We will also cover some useful topics that will make your Kale Kitchen experience even more joyful and stress-free: Learn how to store Kale, How to freeze Kale and How to Keep Kale fresh longer.

Kale Nutrition

At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet. If you want to dramatically boost the number of nutrients you take in, consider loading up on kale.

At just 33 calories, one cup of raw kale has:

  • Nearly 3 grams of protein
  • 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)

Nutrients in kale can also help you:

  • Lower cholesterol
  • Prevent cancer
  • Lose weight by filling yourself up with a high water content but few calories

Kale Recipes

Fortunately, adding kale to your diet is relatively simple. You can simply add it to your salads or use it in recipes.

A popular snack is kale chips, where you drizzle some extra virgin olive oil or avocado oil on your kale, add some salt, and then bake it in an oven until dry. It tastes absolutely delicious and makes a great crunchy, super healthy snack.

A lot of people also add kale to their smoothies in order to boost their nutritional value. Learn How to Cook Kale with our easy-to-make Kale Recipe Ideas, or try one of these methods:

  • Add kale to pasta sauce, or soup.
  • Saute it. A splash of olive oil and a little onion or garlic are all these veggie needs, and 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. The leaves can stand up to heavy dressings. Kale Caesar salads have popped up on many restaurant menus. You can whip up a homemade mustard-based dressing that has all the thickness of Caesar but fewer calories.
  • Bake kale chips. Bake kale in the oven with just a little olive oil drizzled over lightly salted leaves. Store-bought kale chips can sometimes be deep-fried or come with a coating of cheese, so check labels to make sure you’re not reaching for a high-calorie snack.