Lacinato kale, also known as dinosaur kale or Tuscan kale, has gained popularity in recent years due to its unique appearance and numerous health benefits. This Italian heirloom variety is characterized by its dark blue-green, narrow leaves with a bumpy texture, resembling dinosaur skin. While the leaves are the most commonly consumed part of the plant, many people wonder if the ribs of lacinato kale are edible and nutritious. In this article, we will delve into the world of lacinato kale, exploring its nutritional profile, culinary uses, and the edibility of its ribs.
Understanding Lacinato Kale
Before we dive into the edibility of lacinato kale ribs, it’s essential to understand the plant itself. Lacinato kale is a cool-season crop, belonging to the Brassica family, which also includes broccoli, cauliflower, and cabbage. It is a biennial plant, meaning it takes two years to complete its life cycle. Lacinato kale is a hardy, adaptable variety that thrives in temperate climates with moderate temperatures and well-drained soil.
Nutritional Profile of Lacinato Kale
Lacinato kale is a nutrient-dense food, rich in vitamins, minerals, and antioxidants. One cup of chopped lacinato kale contains:
- 200% of the daily recommended intake of vitamin A
- 134% of the daily recommended intake of vitamin C
- 684% of the daily recommended intake of vitamin K
- 26% of the daily recommended intake of calcium
- 10% of the daily recommended intake of iron
Lacinato kale is also an excellent source of fiber, containing both soluble and insoluble fiber. The soluble fiber helps lower cholesterol levels, while the insoluble fiber promotes digestive health.
Culinary Uses of Lacinato Kale
Lacinato kale is a versatile ingredient, and its leaves can be used in a variety of dishes, from salads and smoothies to sautéed sides and soups. The leaves can be:
- Massaged with olive oil, salt, and lemon juice to create a tender, salad-ready green
- Added to soups and stews for an extra boost of nutrition
- Sautéed with garlic and chili flakes as a side dish
- Blended into smoothies for a nutrient-packed drink
- Used as a wrap or added to sandwiches for extra flavor and nutrition
Preparing Lacinato Kale Ribs
Now that we’ve explored the culinary uses of lacinato kale leaves, let’s focus on the ribs. The ribs, also known as the stems or stalks, are the crunchy, fibrous parts that connect the leaves to the plant. While they may seem tough and unpalatable, lacinato kale ribs can be prepared in a way that makes them edible and enjoyable.
To prepare lacinato kale ribs, follow these steps:
- Remove the leaves from the stems, and set them aside for use in salads or other dishes.
- Cut the stems into 1-2 inch pieces, depending on your desired texture.
- Blanch the stem pieces in boiling water for 2-3 minutes to tenderize them.
- Shock the blanched stems in an ice bath to stop the cooking process.
- Sauté the stems with olive oil, garlic, and lemon juice to add flavor and texture.
Tips for Cooking Lacinato Kale Ribs
- Use a vegetable peeler to remove the tough, outer layer of the stems, revealing the tender inner flesh.
- Add aromatics like onions, carrots, and celery to the sauté pan for added flavor.
- Use lacinato kale ribs in place of celery in soups and stews for a nutritious and flavorful twist.
Health Benefits of Eating Lacinato Kale Ribs
While the leaves of lacinato kale are packed with nutrients, the ribs also offer several health benefits. The stems are rich in:
- Fiber: Lacinato kale ribs contain both soluble and insoluble fiber, promoting digestive health and satiety.
- Antioxidants: The stems contain a range of antioxidants, including kaempferol and quercetin, which have anti-inflammatory properties.
- Vitamins and minerals: Lacinato kale ribs are a good source of vitamins C and K, as well as minerals like calcium and iron.
Supports Healthy Digestion
The fiber content in lacinato kale ribs can help support healthy digestion in several ways:
- Promotes regular bowel movements: The soluble fiber in lacinato kale ribs can help soften stool and promote regular bowel movements.
- Supports the growth of beneficial gut bacteria: The prebiotic fiber in lacinato kale ribs feeds the good bacteria in the gut, promoting a healthy gut microbiome.
May Help Lower Cholesterol Levels
The soluble fiber in lacinato kale ribs can also help lower cholesterol levels by:
- Binding to bile acids: The soluble fiber in lacinato kale ribs can bind to bile acids, removing them from the body and reducing the amount of cholesterol produced in the liver.
- Slowing the absorption of dietary cholesterol: The soluble fiber in lacinato kale ribs can slow the absorption of dietary cholesterol, reducing the amount of cholesterol that enters the bloodstream.
Conclusion
Lacinato kale is a nutrient-dense food that offers a range of health benefits, from supporting healthy digestion to reducing inflammation. While the leaves are the most commonly consumed part of the plant, the ribs can also be prepared and eaten, providing a crunchy texture and a boost of fiber, antioxidants, and vitamins. By incorporating lacinato kale ribs into your diet, you can unlock the full nutritional potential of this incredible plant.
Final Tips for Enjoying Lacinato Kale Ribs
- Experiment with different seasonings and spices to find your favorite flavor combination.
- Add lacinato kale ribs to your favorite soups and stews for an extra boost of nutrition.
- Use lacinato kale ribs as a crunchy snack, sautéed with olive oil and garlic.
By following these tips and incorporating lacinato kale ribs into your diet, you can experience the numerous health benefits of this incredible plant.
What is Lacinato Kale and How Does it Differ from Other Kale Varieties?
Lacinato kale, also known as Tuscan kale or dinosaur kale, is a type of kale that belongs to the Brassica family. It is characterized by its dark blue-green, narrow, and slightly crinkled leaves, which are rich in nutrients and have a slightly sweeter flavor compared to other kale varieties. Lacinato kale is also known for its tender and less fibrous texture, making it a popular choice for salads, sautés, and other recipes.
Compared to other kale varieties, Lacinato kale has a more delicate flavor and texture, which makes it a great addition to a variety of dishes. Its unique appearance and nutritional profile set it apart from other types of kale, such as curly kale or Russian kale. Whether you’re a kale enthusiast or just starting to explore the world of leafy greens, Lacinato kale is definitely worth trying.
Can You Eat the Ribs of Lacinato Kale?
The ribs of Lacinato kale, also known as the stems or stalks, are technically edible, but they can be a bit tough and fibrous. While some people choose to eat the ribs, others prefer to remove them before using the leaves in recipes. The decision to eat the ribs ultimately comes down to personal preference and the desired texture of your dish.
If you do choose to eat the ribs, make sure to chop them finely or cook them thoroughly to break down the fibers and make them more palatable. You can also use the ribs in soups, stews, or braises, where they can add flavor and texture to the dish. However, if you’re looking for a more tender and delicate texture, it’s best to remove the ribs and use only the leaves.
What are the Nutritional Benefits of Lacinato Kale?
Lacinato kale is a nutrient-dense food that is rich in vitamins, minerals, and antioxidants. It is an excellent source of vitamins A, C, and K, as well as minerals like calcium and iron. Lacinato kale is also high in fiber, which can help support healthy digestion and bowel function. The antioxidants and phytochemicals present in Lacinato kale have been shown to have anti-inflammatory properties and may help protect against chronic diseases like heart disease and cancer.
In addition to its individual nutrients, Lacinato kale also contains a range of phytochemicals that have been shown to have beneficial effects on human health. These compounds include glucosinolates, which have been shown to have anti-cancer properties, and carotenoids, which can help protect the eyes and skin from damage. Overall, Lacinato kale is a nutritious and delicious addition to a healthy diet.
How Do You Prepare Lacinato Kale for Eating?
Preparing Lacinato kale for eating is relatively simple. Start by rinsing the leaves under cold running water to remove any dirt or debris. Remove the ribs or stems, if desired, and chop the leaves into bite-sized pieces. You can use Lacinato kale in a variety of dishes, from salads and sautés to soups and stews.
To cook Lacinato kale, simply heat some olive oil in a pan over medium heat and add the chopped leaves. Cook until the leaves are tender and slightly wilted, which should take about 3-5 minutes. You can also add garlic, lemon juice, or other seasonings to taste. Alternatively, you can steam or braise Lacinato kale for a more tender and flavorful texture.
Can You Use Lacinato Kale in Smoothies and Juices?
Yes, you can definitely use Lacinato kale in smoothies and juices. In fact, Lacinato kale is a popular choice for green smoothies and juices due to its mild flavor and high nutritional content. Simply add a handful of chopped Lacinato kale leaves to your favorite smoothie or juice recipe and blend until smooth.
When using Lacinato kale in smoothies and juices, make sure to choose fresh and tender leaves for the best flavor and texture. You can also combine Lacinato kale with other ingredients like banana, apple, or lemon juice to mask any bitterness and create a delicious and refreshing drink.
How Do You Store Lacinato Kale to Keep it Fresh?
To keep Lacinato kale fresh, store it in a cool, dry place away from direct sunlight. You can store Lacinato kale in the refrigerator, either in a sealed plastic bag or wrapped in a damp paper towel. Make sure to keep the leaves dry, as excess moisture can cause them to spoil quickly.
Lacinato kale can also be frozen for later use. Simply chop the leaves and place them in an airtight container or freezer bag. Frozen Lacinato kale is perfect for soups, stews, and braises, where it can add flavor and texture to the dish. When you’re ready to use it, simply thaw the frozen kale and use it as you would fresh kale.
Are There Any Potential Allergic Reactions or Interactions with Lacinato Kale?
While Lacinato kale is generally considered safe to eat, some people may experience allergic reactions or interactions with certain medications. If you’re allergic to other Brassica vegetables like broccoli or cauliflower, you may also be allergic to Lacinato kale.
In addition, Lacinato kale contains a compound called oxalate, which can interact with certain medications like blood thinners and kidney stones. If you have any underlying health conditions or concerns, it’s always best to consult with a healthcare professional before adding Lacinato kale to your diet. They can help you determine the best way to incorporate Lacinato kale into your diet while minimizing any potential risks.