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Benefits of Growing and Eating Kale

Benefits of Growing and Eating Kale

Ornamental Kale looks beautiful in the garden and is also edible.

Kale is one of those garden plants that is packed full of all kinds of nutrients and benefits for your body. In addition, it is really easy to grow and is hardy in lots of different climates. This article will tell you how to grow kale as well as explain some of the benefits to eating kale.

How to Grow Kale

Kale is really easy to grow. All you need is a portion of your garden that gets lots of good sunlight and where the nutrient rich soil is at least 6-12″ deep. Kale is in the same family as broccoli, cauliflower, and brussels sprouts which all require soil that is rich in nitrogen. You can buy kale starts at most places where vegetable starts are sold however, kale is also easy to start from seed. The past few years I have done a combination of purchasing a few starts to give me some kale earlier in the year and then started a few kale plants from seed. Once the kale plant has established itself, water it 1-2 times per week when the temperatures are under 80°F and every other day for warmer climates. When the plant has several leaves on it, you can start picking and eating the bottom leaves. The plant will continue to grow and produce more and more leaves that can be eaten. I had one summer where my kale plants had gotten to about 4 feet tall and we had so much kale that we were sharing with all of our neighbors.

Benefits of Growing and Eating Kale

Ornamental Kale can survive freezes as low as 20°F.

If you live in a colder environment or if you want to grow kale in the winter, many varieties do well in near freezing whether. In addition, some of the ornamental kale can withstand temperatures down to 20°F. The ornamental kale is edible but doesn’t taste quite as good as regular kale.

One of the garden pests to watch out for with kale is aphids. If you have a problem with aphids on your kale, check out this article for some organic ways to get rid of aphids in your garden.

Benefits of Eating Kale

Kale is full of incredible nutrients. It is high in Vitamins A, C, and K. It also has lots of calcium, potassium, folic acid, lutein, and antioxidants. Per calorie, kale has more iron than beef, more calcium than milk, and 10x more vitamin C than spinach. Wow! That’s a lot of wholesome goodness in one plant. So what is all that good for? Well, these nutrients help with eye health, skin health, reduction of the risk of heart disease and cancer. Kale also contributes to weight loss, lower cholesterol, and healthier bones.

Here is a fantastic info graphic that sums all of this up, courtesy of Juice Generation:

Why you should eat kale and health benefits of kale

Do you grow kale? How do you like to eat your kale? Share your favorite recipe in the comments.

Eat Kale, Stay Healthy

 

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In the News

together-farm-blueberries

It’s been an incredible month so far and we’ve been mentioned in the news a number of times just in January alone.  We wanted to share these with you.  Help us say thank you by checking out a news article or two!

As always, thank you for your support and for your efforts to get the word out about Togetherfarm Blocks!

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3 of the Best Winter Crops – Onions, Garlic, and Cabbage

cabbage

Cabbage is a great winter vegetable.

This article will give you an overview for 3 of the best winter crops – onions, garlic, and cabbage.

In the past I always assumed that my garden would just lay dormant in the winter. After all, what produce really grows in the winter? But, I was wrong.

There are actually quite a few varieties of plants that can be planted in the fall to be harvested in the winter or early the next season. Before planting in the fall, be sure to amend the soil to make sure that you have plenty of nutrients for the winter crops to thrive on (for a soil amendment recipe, see tip 3 of this article: 3 Tips on How to Prep for the New Growing Season). One other thing is that these plants grow best in areas that have a mild winter – meaning that there are nights that might get below freezing but not severe freezing for weeks and weeks at a time.

So, what are 3 of the best crops to grow over the winter? Here they are:

1. Onions

Onions are a perfect winter crop because they take very little effort to plant and maintain. Simply plant the onion in the amended soil so that the bulb is covered (about 1-2 inches deep). You can plant onions even as late as October or early November depending on the weather. Once you have planted the onions, cover the soil with mulch. This will help to keep the soil moist and slightly warmer. Water the plants a couple times per week if the soil is dry in your area and until the first freeze. Then, just leave the onions for the entire winter. In the spring, you can harvest the green part of the onion to use in soups and other dishes. Once the tops turn brown, your onions are ready for harvest.

2. Garlic

Garlic is also an easy plant to grow in the winter. You can even just buy a large garlic from the store and break each of the little cloves a part (called “cracking”). The larger each of the individual cloves, the bigger the garlic will be when harvested. Each clove will  become a whole garlic for the harvest the next summer. When planting, it is important to plant the bottom of the clove down and the top facing up. You can plant garlic in October or November depending on the weather in your area (you will need to plant garlic 3 weeks before the first hard freeze). Plant at a depth of about 2 inches below the surface and then cover with mulch.

3. Cabbage

Cabbage is a plant that will grow and be ready for harvest in the winter. In order to do this, you will need to plant the cabbage from seed in late Spring, or you can buy starts in the late summer or early fall from your local nursery. Make sure your soil has lots of nutrients. The Savoy Cabbage is among the hardiest of the cabbages and is a perfect one to grow in the winter. When the cabbage looks big enough and the head feels firm, you can harvest it in the middle or late winter.

There you have it. There are lots of other plants that can grow in the winter. If you don’t want to grow produce in the winter, then try growing a cover crop. Cover crops help put nutrients back into the soil for the next growing season and they help with weed control. Check out this article to find out more about cover crops: Cover Crops.

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What to do with extra (large) Zucchini – 3 Delicious Recipes

This article will explain what to do with extra (large) Zucchini by giving 3 delicious recipes.

Every year my garden produces way more zucchini than we can keep up with. We are always giving zucchini away to friends and neighbors but even so, we end up with extra large zucchinis that we don’t want to go to waste. This summer, we discovered a few ways to put these zucchinis to good use. Here are 3 easy recipes that work great with large Zucchini:

1. Grilled Zucchini

What to do with extra (large) Zucchini - 3 Delicious Recipes

This is so easy to do and really delicious. All you need to do is slice the zucchini into long flat strips that are about 1/4″ thick. I usually leave the skin on to hold the pieces together better. Then, put the zucchini on your BBQ and pour a little bit of soy sauce on each piece. Then, add salt and pepper.

What to do with extra (large) Zucchini - 3 Delicious Recipes

When you flip the pieces of zucchini over, the soy sauce, salt, and pepper will all get grilled into the zucchini adding a ton of flavor. Once the zucchini starts turning slightly transluscent, you know it’s ready. Take it off to serve and enjoy!

2. Zucchini as a pasta replacement in Pesto

This is one of the coolest things we discovered this summer. My brother-in-law told us about this and then made it for us at a family reunion. It was so delicious! What you do is make normal pesto (we typically buy the pesto mix at the store but you can also make your own if you have lots of basil handy), but instead of adding pasta noodles, you use zucchini noodles from your large zucchini. To prep the zucchini, use a thick cheese grader or simply cut the zucchini into thin spaghetti like strips. Then, quickly cook the zucchini for about 4 minutes. Put it into a strainer to let it drain. Then, add to your pesto mix in place of adding pasta noodles with a little bit of olive oil and additional fresh basil if you have it. Mix it up and add some salt and pepper to taste. That’s it. Now you have a low-carb, delicious, and healthy meal that uses up your large zucchini.

3. Zucchini Bread or Muffins

Zucchini Bread or Muffins is the default go to use of large zucchinis. Zucchini bread not only tastes delicious, but it is also really healthy for you because of the large amount of zucchini you use. There are dozens of recipes online that you can choose from. Here are a few links to ones that I like:

  • Super Moist Zucchini Bread or Muffins (healthy): http://allrecipes.com/recipe/super-moist-zucchini-bread/
  • Mom’s Zucchini Bread: http://allrecipes.com/recipe/moms-zucchini-bread/

Do you have additional recipes or ways that you use zucchini? Let us know in the comments.

If you have never grown zucchini or any other produce of your own, TogetherFarm has made a much easier way for you to do that. We want everyone to experience the benefits and flavor or homegrown produce and so we have created a modular garden box that doesn’t require tools to build and can be built in any shape or size. The modular garden box system is called TogetherFarm Blocks. The blocks are made from 100% recycled food-grade plastic so they are good for the environment too! You can pre-order your garden box kit on Kickstarter by following this link:

TogetherFarm Blocks on Kickstarter

Kickstarter Campaign for TogetherFarm Blocks

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