Purple Kale or Green Kale

Purple Kale is a highly nutritious leafy green that has gained widespread popularity in recent years. With its vibrant colors and rich flavors, it’s no surprise that people are eager to incorporate more of this nutrient-dense food into their diets. But with two popular varieties of kale to choose from, it can be difficult to know which one to pick. In this article, we’ll compare purple kale and green kale to help you determine which one is the better choice for your health.

Nutritional Profile

Kale is a highly nutritious leafy green that is rich in vitamins and minerals. Both purple and green kale contain a wealth of vitamins that are essential for good health. However, there are some differences in the vitamin content of these two popular kale varieties. In this article, we’ll take a closer look at the vitamins found in purple and green kale.

Vitamin K

Vitamin K is an essential vitamin that plays a key role in blood clotting and bone health. A 100-gram serving of green kale provides more vitamin K than purple kale, making it a better choice if you’re looking to increase your vitamin K intake.

Purple Kale

• A 100-gram serving provides approximately 70% of the recommended daily intake of vitamin K

Green Kale

• A 100-gram serving provides approximately 140% of the recommended daily intake of vitamin K

Vitamin C

Vitamin C is an antioxidant that helps boost the immune system, protect cells from damage, and support healthy skin. Both purple and green kale contain high amounts of vitamin C, making them an excellent choice for those looking to increase their vitamin C intake.

Purple Kale

• A 100-gram serving provides approximately 50% of the recommended daily intake of vitamin C

Green Kale

• A 100-gram serving provides approximately 130% of the recommended daily intake of vitamin C

Vitamin A

Vitamin A is an essential vitamin that supports eye health and helps regulate the immune system. Both purple and green kale contain high amounts of vitamin A, making them a good choice for those looking to increase their vitamin A intake.

Purple Kale

• A 100-gram serving provides approximately 20% of the recommended daily intake of vitamin A

Green Kale

• A 100-gram serving provides approximately 20% of the recommended daily intake of vitamin A
  • Conclusion
  • Whether you choose purple or green kale, you can be sure that you’re getting a nutritious boost of vitamins with each serving. While both varieties contain high amounts of vitamins C and A, green kale is a better choice for those looking to increase their vitamin K intake. Regardless of which variety you choose, be sure to include kale in your diet for a healthy boost of vitamins and minerals.

Cooking Properties

Both purple and green kale can be used in a variety of dishes, but they have different cooking properties. Here’s a comparison of the cooking properties of the two:

Purple Kale

• More tender and softer than green kale
• Easier to cook and more versatile in dishes like smoothies, stir-fries, and salads

Green Kale

• Heartier and holds up better in dishes like soups, stews, and baked goods

Purple Kale Chips Recipe

Kale chips are a delicious and nutritious snack that are easy to make at home. Whether you prefer purple or green kale, this simple recipe will give you crispy, crunchy chips that are sure to satisfy your cravings.

Ingredients

• 1 bunch of kale (purple or green)
• 1 tablespoon of olive oil
• Salt and pepper to taste

Directions

1. Preheat the oven to 350°F (180°C).
2. Wash and dry the kale, then remove the stems and tear the leaves into bite-sized pieces.
3. Place the kale pieces in a large bowl and drizzle with olive oil.
4. Sprinkle with salt and pepper, then use your hands to mix everything together until the kale is coated.
5. Line a baking sheet with parchment paper and arrange the kale pieces in a single layer.
6. Bake for 10-12 minutes, or until the kale is crispy and lightly browned.
7. Serve immediately and enjoy!

Variations

If you’re looking to switch things up, you can try adding different seasonings to your kale chips. Some popular options include garlic powder, chili powder, or nutritional yeast. Simply sprinkle your desired seasoning over the kale before baking for a delicious and flavorful twist.

How to plant Kale

Kale can be planted either in the spring or in the fall, depending on your climate and the type of kale you want to grow. In most regions, the best time to plant kale is in the fall, as it is a cool-season crop that grows well in cooler temperatures. In warmer regions, kale can be planted in the spring for a fall harvest.

How to Plant Kale

To plant kale seeds, you will need to prepare the soil by adding compost or well-rotted manure to improve fertility. Then, you can either sow the seeds directly in the soil or start them indoors in pots. When the seedlings are big enough, transplant them into the garden. Space the plants 12-18 inches apart in rows that are 18-24 inches apart.

Watering and Fertilizing Kale

Kale needs consistent moisture to grow well, so be sure to water it regularly. It is also important to fertilize kale every 4-6 weeks with a balanced fertilizer to encourage healthy growth and abundant production.

Pests and Diseases Affecting Kale

Kale is relatively resistant to pests and diseases, but it can be affected by aphids, caterpillars, and some fungal diseases. To keep pests and diseases under control, be sure to practice good gardening hygiene, such as removing diseased plants and rotating crops.

Harvesting Kale

Kale can be harvested as soon as the leaves are big enough to eat, usually about 50-60 days after planting. To harvest kale, simply cut the leaves from the bottom up, leaving the center stalk intact so that the plant can continue to produce.