Dinosaur kale. The name conjures images of Jurassic Park and oversized, leafy greens fit for a Brontosaurus. But is this vegetable, also known as Lacinato kale, actually edible for humans? The answer, thankfully, is a resounding yes! Not only can you eat dinosaur kale, but you absolutely should. It’s a nutritional powerhouse with a unique texture and flavor profile that can elevate your culinary creations. Let’s delve into everything you need to know about this fascinating vegetable.
What Exactly is Dinosaur Kale?
Dinosaur kale, scientifically known as Brassica oleracea var. palmifolia, goes by several other names including Lacinato kale, Tuscan kale, black kale, and cavolo nero (Italian for black cabbage). It’s part of the cruciferous vegetable family, which also includes broccoli, cabbage, and Brussels sprouts. The “dinosaur” moniker comes from its distinctive appearance: long, slender, dark green leaves with a slightly bumpy, almost reptilian texture. These leaves are typically much longer than those of curly kale, often growing to a foot or more in length.
It’s not a newfangled, genetically engineered veggie; dinosaur kale has been cultivated for centuries, particularly in the Tuscany region of Italy. Cavolo nero is a staple ingredient in Tuscan cuisine and has gradually gained popularity worldwide due to its unique characteristics and health benefits.
A Closer Look at its Characteristics
Unlike curly kale, which has tightly ruffled leaves, dinosaur kale boasts a flatter, more textured surface. Its color ranges from a deep bluish-green to almost black, especially when mature. The taste is often described as earthier and slightly sweeter than curly kale, with a subtle nutty undertone. The texture is also different; dinosaur kale tends to be more tender and less fibrous than curly kale, making it easier to chew and digest.
Nutritional Powerhouse: The Health Benefits of Dinosaur Kale
Dinosaur kale is a nutritional champion, packed with vitamins, minerals, and antioxidants that contribute to overall health and well-being. It’s an excellent source of vitamins A, C, and K, as well as essential minerals like calcium, potassium, and iron.
Vitamins and Minerals Galore
Vitamin A is crucial for vision, immune function, and cell growth. Vitamin C is a powerful antioxidant that supports the immune system and protects against cell damage. Vitamin K is essential for blood clotting and bone health. Dinosaur kale is particularly rich in Vitamin K, making it a valuable addition to the diet for individuals concerned about bone density. The calcium content supports strong bones and teeth, while potassium helps regulate blood pressure. Iron is vital for carrying oxygen throughout the body.
Antioxidant Properties
Like other dark leafy greens, dinosaur kale is loaded with antioxidants. These compounds help neutralize harmful free radicals in the body, reducing the risk of chronic diseases such as heart disease, cancer, and Alzheimer’s disease. Specific antioxidants found in dinosaur kale include carotenoids and flavonoids, which have been linked to various health benefits.
Fiber Content
Dinosaur kale is a good source of dietary fiber, which is essential for digestive health. Fiber promotes regularity, prevents constipation, and helps maintain a healthy gut microbiome. It can also contribute to feelings of fullness, aiding in weight management.
Cooking with Dinosaur Kale: From Prep to Plate
One of the great things about dinosaur kale is its versatility in the kitchen. It can be used in a wide range of dishes, from simple salads to hearty soups and stews. Proper preparation is key to ensuring the best flavor and texture.
Preparing Dinosaur Kale
Before cooking, thoroughly wash the kale leaves to remove any dirt or debris. The tough central rib can be a bit chewy, so it’s best to remove it by running a knife along either side of the rib to separate the leafy part. Once the ribs are removed, you can chop the leaves into smaller pieces for easier cooking.
Cooking Methods and Recipe Ideas
- Sautéing: Sautéing is a quick and easy way to cook dinosaur kale. Simply heat some olive oil in a pan, add the chopped kale, and cook until tender, usually about 5-7 minutes. You can add garlic, onions, or other vegetables for extra flavor.
- Roasting: Roasting dinosaur kale brings out its natural sweetness and creates a crispy texture. Toss the kale with olive oil, salt, and pepper, and spread it on a baking sheet. Roast at 400°F (200°C) for 10-15 minutes, or until the edges are crispy.
- Soups and Stews: Dinosaur kale is a great addition to soups and stews. It holds its shape well during cooking and adds a boost of nutrients and flavor. Add it towards the end of cooking to prevent it from becoming too mushy.
- Salads: Young, tender dinosaur kale leaves can be used in salads. Massaging the kale with olive oil and lemon juice helps to break down the fibers and make it more palatable. Combine it with other salad ingredients like roasted vegetables, nuts, seeds, and cheese.
- Smoothies: For a quick and easy way to get your daily dose of greens, add dinosaur kale to smoothies. Its mild flavor blends well with fruits and other vegetables.
Recipe Examples
- Tuscan Ribollita: A hearty Tuscan bread and vegetable soup featuring cavolo nero, cannellini beans, tomatoes, and crusty bread.
- Kale Chips: A healthy and addictive snack made by roasting dinosaur kale leaves until crispy.
- Kale and Sausage Pasta: A simple and flavorful pasta dish with sautéed dinosaur kale, Italian sausage, garlic, and Parmesan cheese.
- Kale Salad with Lemon Vinaigrette: A refreshing and nutritious salad with massaged dinosaur kale, lemon vinaigrette, and your favorite toppings.
Growing Your Own Dinosaur Kale
If you have a garden, growing your own dinosaur kale is a rewarding experience. It’s a relatively easy plant to cultivate and can provide you with a continuous supply of fresh, nutritious greens.
Planting and Care
Dinosaur kale can be grown from seeds or seedlings. Sow seeds directly into the garden in early spring or late summer for a fall harvest. Seedlings can be transplanted after the last frost. Choose a sunny location with well-drained soil. Space plants about 18-24 inches apart.
Keep the soil consistently moist, and fertilize regularly with a balanced fertilizer. Dinosaur kale is relatively pest-resistant, but watch out for common garden pests like aphids and cabbage worms. Companion planting with herbs like rosemary and sage can help deter pests.
Harvesting
You can start harvesting dinosaur kale leaves when they are about 6-8 inches long. Harvest the outer leaves first, leaving the inner leaves to continue growing. This will allow you to harvest continuously throughout the growing season.
Where to Find Dinosaur Kale
Dinosaur kale is becoming increasingly available in grocery stores and farmers’ markets. Look for it in the produce section, usually alongside other leafy greens like kale, spinach, and collard greens. If you can’t find it at your local grocery store, try checking specialty food stores or farmers’ markets. You may also be able to find it at online retailers.
Selecting and Storing Dinosaur Kale
When selecting dinosaur kale, look for leaves that are firm, dark green, and free from blemishes. Avoid leaves that are wilted, yellowed, or have signs of insect damage.
To store dinosaur kale, wrap the unwashed leaves in a damp paper towel and place them in a plastic bag in the refrigerator. It can typically last for up to a week when stored properly.
Dinosaur Kale vs. Other Kales: What’s the Difference?
While all types of kale are nutritious and beneficial, there are some key differences between dinosaur kale and other varieties like curly kale and red kale.
Taste and Texture Comparison
As mentioned earlier, dinosaur kale has a milder, slightly sweeter flavor than curly kale, which can be more bitter. The texture of dinosaur kale is also more tender and less fibrous than curly kale. Red kale has a similar texture to curly kale but has a slightly peppery flavor.
Nutritional Differences
While all kales are packed with nutrients, there may be slight variations in their vitamin and mineral content. However, these differences are generally minor and not significant enough to make one type of kale significantly healthier than another.
Culinary Uses
The different textures and flavors of various kales lend themselves to different culinary applications. Curly kale is often used in salads, smoothies, and kale chips. Dinosaur kale is more versatile and can be used in a wider range of dishes, including soups, stews, and sautéed dishes. Red kale is often used in salads and as a garnish due to its vibrant color.
Ultimately, the best type of kale for you depends on your personal preferences and the specific dish you’re preparing. Experiment with different varieties to find your favorites.
Potential Downsides and Considerations
While dinosaur kale is generally considered safe and healthy for most people, there are a few potential downsides and considerations to keep in mind.
Oxalates
Kale, like many leafy green vegetables, contains oxalates. Oxalates can bind to calcium and other minerals in the body, potentially reducing their absorption. Individuals with kidney problems or a history of oxalate kidney stones may need to limit their intake of high-oxalate foods. However, cooking kale can help reduce its oxalate content.
Goitrogens
Kale also contains goitrogens, substances that can interfere with thyroid hormone production. However, the levels of goitrogens in kale are generally low, and the risk of thyroid problems is minimal, especially for individuals with healthy thyroid function. Cooking kale can further reduce its goitrogen content.
Medication Interactions
Vitamin K can interact with certain medications, such as blood thinners like warfarin. Individuals taking these medications should consult with their doctor before significantly increasing their intake of vitamin K-rich foods like dinosaur kale.
Embrace the “Prehistoric” Power of Dinosaur Kale
Dinosaur kale is more than just a trendy vegetable with a catchy name. It’s a nutritional powerhouse with a unique flavor and texture that can enhance your meals and contribute to your overall well-being. From simple salads to hearty stews, there are countless ways to incorporate this versatile green into your diet. So, don’t be intimidated by its “prehistoric” appearance – embrace the delicious and nutritious benefits of dinosaur kale!
What exactly is dinosaur kale, and why is it called that?
Dinosaur kale, also known as Lacinato kale or Tuscan kale, is a variety of kale characterized by its dark, blue-green, almost black, leaves. The leaves are long, narrow, and heavily crinkled, resembling the skin of a dinosaur, hence the nickname. Its scientific name is Brassica oleracea var. sabellica.
Unlike curly kale, dinosaur kale has a flatter leaf structure. This gives it a unique texture and slightly different flavor profile. The name “Tuscan kale” comes from its origin in the Tuscany region of Italy, where it has been cultivated for centuries and is a staple ingredient in traditional Italian cuisine.
Is dinosaur kale as nutritious as other types of kale?
Yes, dinosaur kale is remarkably nutritious, very similar to other kale varieties like curly kale. It’s packed with essential vitamins and minerals, including vitamins A, C, and K. It also provides a good source of calcium, potassium, and iron, contributing to overall health and well-being.
Furthermore, dinosaur kale is rich in antioxidants and phytonutrients, which help protect the body against cell damage and chronic diseases. It’s also a great source of dietary fiber, promoting healthy digestion and aiding in maintaining a healthy weight. Incorporating dinosaur kale into your diet is an excellent way to boost your nutrient intake.
What does dinosaur kale taste like, and how does it differ from curly kale?
Dinosaur kale has a slightly milder and sweeter flavor compared to curly kale. While curly kale can sometimes be a bit bitter, dinosaur kale offers a more subtle and earthy taste. The texture is also different; dinosaur kale tends to be more tender and less chewy when cooked, especially when massaged raw or lightly sautéed.
This difference in flavor and texture makes dinosaur kale more versatile in cooking. It can be enjoyed raw in salads, used in smoothies, or cooked in various dishes like soups, stews, and stir-fries. Its less intense flavor also makes it a good option for people who find curly kale too strong.
How should I prepare and cook dinosaur kale?
Preparing dinosaur kale is straightforward. Start by thoroughly washing the leaves to remove any dirt or debris. Then, remove the tough central rib by folding the leaf in half lengthwise and cutting along the rib with a knife. After removing the ribs, chop the leaves into smaller pieces.
Cooking dinosaur kale offers numerous options. It can be sautéed with olive oil and garlic, added to soups or stews, steamed, baked into kale chips, or even blended into smoothies. Massaging raw dinosaur kale with olive oil and lemon juice helps to tenderize the leaves and make it more palatable for salads.
Are there any potential health concerns associated with eating dinosaur kale?
While dinosaur kale is generally very healthy, there are a few potential health concerns to be aware of. Like other cruciferous vegetables, it contains goitrogens, which can interfere with thyroid hormone production if consumed in very large quantities, especially if you have a pre-existing thyroid condition. Cooking the kale helps reduce the levels of goitrogens.
Additionally, dinosaur kale contains oxalates, which can contribute to kidney stone formation in susceptible individuals. However, for most people, the benefits of eating dinosaur kale far outweigh these potential risks. Moderation and a balanced diet are key to enjoying this nutritious vegetable without adverse effects.
Can I grow dinosaur kale in my garden?
Yes, dinosaur kale is relatively easy to grow in a home garden. It prefers well-drained soil and full sun exposure, but it can tolerate partial shade. You can start seeds indoors a few weeks before the last frost or direct sow them in the garden after the frost risk has passed. Seedlings should be thinned to allow adequate space for growth.
Dinosaur kale is a cool-season crop, meaning it thrives in cooler temperatures and can even tolerate light frost. Regular watering and occasional fertilization will help promote healthy growth. Harvesting can begin when the leaves are large enough to eat, typically within 50-60 days of planting. Regular harvesting encourages further leaf production.
Where can I purchase dinosaur kale if I can’t find it at my local grocery store?
If you can’t find dinosaur kale at your local grocery store, try checking farmers’ markets or specialty produce stores. These venues often carry a wider variety of vegetables, including less common types of kale. Local farms that offer Community Supported Agriculture (CSA) programs are also a good source.
Alternatively, consider purchasing dinosaur kale seeds online and growing your own. Many online retailers specialize in vegetable seeds and can ship them directly to your home. This allows you to have a fresh supply of dinosaur kale readily available whenever you need it.