Kale is regarded as a superfood as it is low in calories but high in fibre, rich in vitamins A and C (immune system support), and vitamin K (blood-clotting and bone-building), as well as minerals and omega-3 fatty acids (the healthy fat). It is the easiest of the winter crops as it
is cold hardy, grows quickly, has a long harvest period and is not troubled by pests. Kale leaves actually become sweeter and milder in flavour after a slight frost.
Growing tips
• Start seed in seed trays in early April to transplant six to eight weeks before the first frost. Seedlings should be 10cm high (two true leaves).
• Transplant into fertile soil that drains well, in full sun or partial shade, although plants will not be as stocky or leafy as those grown in sun. Space plants 45–50cm apart and in rows 60cm apart.
• After transplanting, water with a nitrogen rich liquid fertiliser and follow up with a liquid fertiliser such as Margaret Roberts Organic Supercharger once a month.
• Water regularly and draw up the soil around the stems of taller kales like ‘Chou Moullier’ and ‘Black Tuscan’ to support them. Harvesting Pick leaves from the bottom upwards (for taller kale) or the outer leaves for stemless kale; always leave the growing crown or growing tip with young leaves.
Kale leaves can be cooked whole, chopped, or shredded, sautéed in olive oil with garlic and chilli, stewed in a broth,
blanched, or used as wrappers with a filling and baked.
TRY THESE
‘Vates Blue Curled’ is a curly-leafed kale that grows low to the ground. Harvest the leaves within 25–30 days for baby leaves or 50–60 days for mature leaves.
‘Dinosaur’ has lovely ruffled leaves with an earthy, nutty flavour. It is also sweeter and less bitter than other types of kale. The long, narrow, blue-green leaves grow from the base. Space plants 50cm apart, as they grow 90–100cm high and wide. Harvest the leaves when 30cm long.
‘Chou Moullier’ (also known as giant tree kale) has flat, bluish-green leaves that are tender when young but need a longer cooking time when larger. The leaves have a mild cabbage-like flavour. This kale grows up to1m tall and can be underplanted with other veggies in gardens with limited space.
