Natural Healers- Kale

  Both Kale and Rape Kale are descended from wild cabbage and are valuable winter vegetables, providing greens from December to April. They are not only extremely hardy, but many believe frost improves their flavour.

  Kale is best grown on well drained, previously manured loam, preferring an alkaline soil, as do most brassicas; lime(not the fruit!) should be added to the site the previous winter.
  Sow the seed half an inch deep in April (UK) and then thin the seedlings out to two inches apart. In July, replant them in their permanent bed, each plant about  two feet apart in either direction. Firm the plants in and water well until they are established. The leaves will be ready for cutting from Christmas onwards. Cut the centre of each plant first, to encourage fresh side-shoots.
  Rich in beta-carotene, vitamins K and C and foliate, Kale is also a rich source of chlorophyll and easily digested iron and calcium. It helps balance hormones and lower cholesterol. Its antioxidants and omega 3 fatty acids mean it has strong anti-inflammatory properties.
  It is therefore good for bone health, being also high in magnesium, and the antioxidants it contains are good for fighting diabetes, arthritis, stroke and heart disease- the latter two also being mitigated by its cholesterol lowering fibre. It can help repair DNA and has an anti-oestrogen effect that can arrest the spread of some cancers.

Kale juice is rich in sulphur, which can aid the healing of stomach ulcers, while its bitter flavour aids digestion and helps with lung congestion.
  Kale is a relatively new addition to my kitchen cupboard, but has now almost usurped spinach in my favoured stir fry ingredients. Its main benefit over spinach is that it keeps a lot longer and has a better flavour. Being a winter vegetable, it is more likely to have been grown locally, and is probably fresher. I will confess that I have never grown it, as I haven't had much luck with brassicas, and it never looked that interesting on other people's allotments. However, well chopped, it is a must-have anywhere you might use spinach or bog-standard cabbage (if there is such a thing)- stir-fries, curries, cooked with fried mushrooms and walnuts;

juice it with ginger and apple juice, or replace the basil and pine nuts in a pesto recipe with kale leaves (ribs removed) and walnuts. If you like you veggies, but have never tried this one, give it a go. Remember, if you want to boost your absorption of iron and calcium, serve it with lemon or other citrus fruit, and cook as briefly as possible to retain its nutrients.