WEBVTT 00:00:01.479 --> 00:00:03.580 Thank you for listening to Gardens for Everybody. 00:00:04.120 --> 00:00:06.459 Today we're once again digging into what's fresh 00:00:06.459 --> 00:00:09.220 and nourishing in the garden right now and today 00:00:09.220 --> 00:00:11.580 we're lucky again to have Danielle who is a registered 00:00:11.580 --> 00:00:14.599 dietitian who also volunteers in the garden and 00:00:14.599 --> 00:00:17.199 we're going to be talking about kale today. Hello! 00:00:18.079 --> 00:00:21.460 Kale is one of a dietitian's most favorite vegetables. 00:00:22.059 --> 00:00:23.760 I feel like dietitians are known for their love 00:00:23.760 --> 00:00:26.500 of kale and Greek yogurt. Really? Okay, those 00:00:26.500 --> 00:00:29.070 are the two. Those are the two. It seems, yeah. 00:00:29.309 --> 00:00:31.149 So yeah, what do you love about kale? I love 00:00:31.149 --> 00:00:34.990 kale because it is a leafy green and dietitians 00:00:34.990 --> 00:00:37.390 love to promote not just veggies but leafy greens 00:00:37.390 --> 00:00:41.770 in particular and kale is tasty. It's a heartier 00:00:41.770 --> 00:00:45.070 leaf so if you're growing it and picking in it 00:00:45.070 --> 00:00:47.810 it's going to not be used right away. It tends 00:00:47.810 --> 00:00:51.770 to stay quite fresh and you know you can shred 00:00:51.770 --> 00:00:55.409 it up and put it in meal prep. items like salad 00:00:55.409 --> 00:00:59.030 jars or I'll even use it for stir fries and it 00:00:59.030 --> 00:01:03.250 just retains its freshness and tenderness for 00:01:03.250 --> 00:01:06.219 a number of days. Danielle yes a lot of people 00:01:06.219 --> 00:01:10.140 don't think that kale is tender well so my trick 00:01:10.140 --> 00:01:13.019 for making sure that kale is tender is to give 00:01:13.019 --> 00:01:17.560 it a massage everybody loves a good massage including 00:01:17.560 --> 00:01:21.200 kale so to massage kale first of all you would 00:01:21.200 --> 00:01:24.000 remove the stems so just folding over your leaf 00:01:24.000 --> 00:01:28.450 to expose the stem and then shred it and put 00:01:28.450 --> 00:01:30.510 it in a bowl with just the tiniest drizzle of 00:01:30.510 --> 00:01:33.010 oil, tiny little bit of salt and literally give 00:01:33.010 --> 00:01:35.310 it a massage until it's nice bright green and 00:01:35.310 --> 00:01:37.189 then it is nice and tender. And how long does 00:01:37.189 --> 00:01:41.890 that take? Not long. Sidebar story, we had a 00:01:41.890 --> 00:01:44.310 visitor to our house and I asked him to massage 00:01:44.310 --> 00:01:46.349 the kale while I was putting together the salad 00:01:46.349 --> 00:01:48.909 dressing. This was a young gentleman with pretty 00:01:48.909 --> 00:01:51.810 big muscles. There was nothing left of the kale. 00:01:52.819 --> 00:01:55.700 after maybe about three minutes of him massaging 00:01:55.700 --> 00:01:58.760 it. It doesn't take long, just until you get 00:01:58.760 --> 00:02:00.659 sort of that bright green colour developing. 00:02:01.459 --> 00:02:03.900 So two at the most kind of thing. And would you 00:02:03.900 --> 00:02:06.180 do that before storing it? So you're saying you 00:02:06.180 --> 00:02:07.959 might keep it in jars. How long would you keep 00:02:07.959 --> 00:02:10.259 it in jars and should you massage it before you 00:02:10.259 --> 00:02:11.960 store it? Well, that's a good question. So if 00:02:11.960 --> 00:02:14.759 I have picked kale from my garden and I'm planning 00:02:14.759 --> 00:02:17.699 on using it, over the course of the week I probably 00:02:17.699 --> 00:02:20.780 would massage it in small batches but I like 00:02:20.780 --> 00:02:23.479 to make salad jars so if I'm going to make two 00:02:23.479 --> 00:02:26.259 or three maybe four salad jars for lunches over 00:02:26.259 --> 00:02:28.340 the course of the week I would probably massage 00:02:28.340 --> 00:02:31.699 that and put it into my salad jar. What is a 00:02:31.699 --> 00:02:35.560 salad jar? A salad jar is kind of as it sounds 00:02:35.560 --> 00:02:38.979 it's a if you're making a meal salad your ingredients 00:02:38.979 --> 00:02:42.680 would be your dressing probably some protein 00:02:42.680 --> 00:02:46.180 source of some kind like chickpeas or chopped 00:02:46.180 --> 00:02:49.460 chicken or egg, your chunkier vegetables and 00:02:49.460 --> 00:02:51.699 then your leafy vegetables so and I put them 00:02:51.699 --> 00:02:54.659 in a jar in that order dressing on the bottom 00:02:54.659 --> 00:03:00.060 protein chunky veg leafy veg lid on and then 00:03:00.060 --> 00:03:03.159 you've got your salad to grab and go for your 00:03:03.159 --> 00:03:04.979 lunch on the go or lunch at home if you're working 00:03:04.979 --> 00:03:08.099 at home give it a shake toss it onto a plate 00:03:08.099 --> 00:03:11.159 or into a bowl and you've got a meal salad for 00:03:11.159 --> 00:03:14.099 your that does sound like a great idea and so 00:03:14.099 --> 00:03:17.379 efficient Yeah, exactly, because you can do up 00:03:17.379 --> 00:03:20.039 usually three or four. I probably wouldn't do 00:03:20.039 --> 00:03:22.800 more than that. But the reason why you put the 00:03:22.800 --> 00:03:25.300 dressing on the bottom, separated from your leafy 00:03:25.300 --> 00:03:26.939 greens, is so that you don't wilt your greens 00:03:26.939 --> 00:03:29.139 while it's sitting in the fridge for a few days. 00:03:29.479 --> 00:03:31.879 But kale is really good for this because it does 00:03:31.879 --> 00:03:34.939 tend to stand up well. Maybe lettuce would go 00:03:34.939 --> 00:03:37.360 a little bit slimy over time. Kale is going to 00:03:37.360 --> 00:03:40.300 stay nice and crispy. Exactly, yeah. Wow, that 00:03:40.300 --> 00:03:42.120 sounds great. So you're making us want to like 00:03:42.120 --> 00:03:44.460 kale now because it's going to stay fresh and 00:03:44.460 --> 00:03:46.419 crispy. Anything else really good about kale? 00:03:46.819 --> 00:03:51.060 Nutritionally, kale is very high in vitamin A, 00:03:51.300 --> 00:03:54.639 vitamin C and vitamin K. It's also a really good 00:03:54.639 --> 00:03:57.780 source of lutein which is an important eye health 00:03:57.780 --> 00:04:00.979 nutrient. So just like we think about carrots 00:04:00.979 --> 00:04:03.439 as giving us good night vision, kale is also 00:04:03.439 --> 00:04:05.819 in that same kind of category because of its 00:04:05.819 --> 00:04:09.090 nutrients. It's part of the cruciferous vegetables 00:04:09.090 --> 00:04:12.289 and it is known and I don't pronounce this word 00:04:12.289 --> 00:04:15.990 particularly well but it's glucosinolates and 00:04:15.990 --> 00:04:18.490 they may help to reduce our cancer risk so that 00:04:18.490 --> 00:04:21.170 cruciferous vegetable group is known for helping 00:04:21.170 --> 00:04:23.730 with cancer risk reduction and that's one of 00:04:23.730 --> 00:04:26.769 the reasons why. So it's like a superpower vegetable 00:04:26.769 --> 00:04:29.509 by the sounds of things and yeah that's why it's 00:04:29.509 --> 00:04:32.329 one of dieticians favorites and easy to grow 00:04:32.329 --> 00:04:34.709 here too so one that's fairly easy to grow in 00:04:34.709 --> 00:04:38.060 this area and You can grow it in sort of semi 00:04:38.060 --> 00:04:40.459 -shade a little bit which is unusual for vegetables 00:04:40.459 --> 00:04:42.160 so it's kind of nice to be able to grow it in 00:04:42.160 --> 00:04:45.459 an area where you might not have full sun and 00:04:45.459 --> 00:04:47.579 you can still grow some kale. It even thrives 00:04:47.579 --> 00:04:51.699 in cool temperatures. Yeah. And it's a biennial 00:04:51.699 --> 00:04:55.920 so you could leave it over winter and next year 00:04:55.920 --> 00:04:59.079 you'll have a much tenderer plant. The leaves 00:04:59.079 --> 00:05:03.170 coming off are smaller, very tender. Maybe we've 00:05:03.170 --> 00:05:05.149 introduced people to wanting to eat some kale 00:05:05.149 --> 00:05:08.990 now, hopefully. Maybe. But you know, historically, 00:05:09.170 --> 00:05:14.029 kale was a common food in the Roman Empire. Right. 00:05:14.149 --> 00:05:18.129 It's been around for millennia. Amazing. With 00:05:18.129 --> 00:05:21.189 all the vitamins it has, is there any particular 00:05:21.189 --> 00:05:24.870 group of people that should eat it or people 00:05:24.870 --> 00:05:28.540 that should not eat it? That's a good question. 00:05:28.660 --> 00:05:31.319 I think kale is something that I would recommend 00:05:31.319 --> 00:05:34.220 for most everybody. Some people get a little 00:05:34.220 --> 00:05:37.040 bit concerned about kale if they've got a thyroid 00:05:37.040 --> 00:05:40.620 disorder, but actually kale has iodine and other 00:05:40.620 --> 00:05:43.819 compounds, but kale is not discouraged from being 00:05:43.819 --> 00:05:46.980 consumed. The only other group that when we think 00:05:46.980 --> 00:05:49.560 about vitamin K, there are certain medications 00:05:49.560 --> 00:05:53.100 that require a consistent intake of vitamin K. 00:05:53.100 --> 00:05:56.199 So you're on a certain group of blood thinners. 00:05:56.569 --> 00:05:59.670 It's not that we recommend not eating leafy greens 00:05:59.670 --> 00:06:02.730 like kale but you should have a relatively consistent 00:06:02.730 --> 00:06:05.689 intake of that for ensuring that your medicine 00:06:05.689 --> 00:06:08.810 works well for you. Did you have any other recipes 00:06:08.810 --> 00:06:11.879 to share with us for kale? As far as recipes 00:06:11.879 --> 00:06:15.459 go, I have and will provide you the link to attach 00:06:15.459 --> 00:06:18.040 to the show notes. It starts with the massaged 00:06:18.040 --> 00:06:20.500 kale, but then dresses it up further. So this 00:06:20.500 --> 00:06:23.399 is one of my family's favorite recipes. Southwest 00:06:23.399 --> 00:06:26.540 kale salad with a chili lime dressing. So the 00:06:26.540 --> 00:06:30.819 dressing is lovely as its own. And the kale salad 00:06:30.819 --> 00:06:35.600 has bacon, who doesn't love bacon, peppers, corn, 00:06:36.060 --> 00:06:38.540 some toasted seeds, all kinds of great things. 00:06:39.199 --> 00:06:42.339 So just so our audience knows, Elizabeth and 00:06:42.339 --> 00:06:48.639 I are drooling! That sounds amazing. Thank you 00:06:48.639 --> 00:06:50.480 so much, Danielle. That was great. Again, I'll 00:06:50.480 --> 00:06:53.740 put the link to the recipe in the notes. And 00:06:53.740 --> 00:06:55.019 thank you very much for listening to Gardens 00:06:55.019 --> 00:06:56.160 for Everyone. Please follow.