Hoʻolauna iā Kale
ʻO Kale, i ʻike ʻia hoʻi he kāpeti hoʻonaninani, kāpeti lau, a i ʻole kale ʻōwili, he ʻāina hānau ia no ka ʻāina Mediterranean a me Asia Minor. I kēia manawa ua ulu nui ʻia ma nā wahi mahana e like me United Kingdom, Netherlands, Kelemānia, a me ʻAmelika Hui Pū ʻIa. Ulu maikaʻi ʻo Kale i nā aniau anuanu, me kahi pae mahana ulu kūpono o 20-25°C. He kūpaʻa loa ia i ke anu a hiki ke kū i ka wā pōkole i nā mahana haʻahaʻa e like me -10°C a i -15°C.
He waiwai nui ʻo Kale i nā wikamina C, A, a me K. ʻOi aku ka nui o ka wikamina C ma mua o ka pālua o nā lemona, ua like kona pae wikamina A me ko ke kāloti, a ʻo kona nui wikamina K he 3.8 manawa kiʻekiʻe ma mua o ka broccoli—e kōkua nui ana i ka omo ʻana o ka calcium a me ka hana ʻana o ke kāpili ʻana o ke koko. He kumu maikaʻi loa nō hoʻi ia o nā minelala, ʻoiai ka calcium me ka nui o ka ʻike a me ka bioavailability, a me ka hao, ka potassium, a me ka magnesium. Eia kekahi, loaʻa i ka kale ka nui o ka fiber dietary, kahi e kākoʻo ai i ke olakino ʻōpū, me nā antioxidants e kōkua paha i ka hōʻemi ʻana i ka mumū a pale i ka maʻi ʻaʻai.
Hiki ke kālua ʻia nā lau palupalu o ke kale, hoʻohana ʻia i loko o nā salakeke, hoʻohui ʻia i nā sopa, a i ʻole hana ʻia i loko o nā jam ma ke ʻano he mea hoʻohui no mea inua me nā mea i hoʻomoʻa ʻia. No ka laʻana, hiki ke hoʻohui ʻia me ka ʻāpala ʻōmaʻomaʻo e hana i kahi Kale & Green Apple Fruit & Chunks Base Jam. Hoʻopiha ka ʻono ʻāpala ʻono-tart maoli i nā nota hou a me nā mea kanu o ka kale, e kūpono ai no nā kī hua, yogurt, nā mea inu kope kūikawā, nā hoʻopiha i hoʻomoʻa ʻia, a i ʻole he pālahalaha. Ma nā ʻāina Komohana, hoʻohana pinepine ʻia ka kale ma ke ʻano he meaʻai māmā, i hōʻike pinepine ʻia i nā salakeke a me nā kīʻaha olakino ʻē aʻe.
