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Kale is a crinkled, green leaf vegetable, and a member of the cabbage family. At Rippling Waters Backyard Organics, we grow three varieties of kale - Green, Red Russian and Lacinata. All are high in calcium and iron. One cup of cooked green kale contains 1.2 mg of iron and 179 mg of calcium.

Don't be afraid to use kale in your cooking - soups, sauces, and young, tender ones in your salads.

1-1/2 tablespoons olive oil (or other oil)

2 cloves garlic, minced

1 lb. fresh kale, any variety or mixed, chopped if desired

2 tablespoons water

2 tablespoons vinegar

1/4 teaspoon salt

Simmer garlic and kale in olive oil over medium-high heat, stirring occasionally, until kale has been thoroughly coated with oil. Add water, vinegar, and salt. Cover frying pan and continue to simmer, stirring occasionally, until kale is cooked.

*This recipe also works great with collard greens!

Also try adding onions and mushrooms sautéed with the garlic, increasing oil to 2 tablespoons, then add the kale.

wAmount of trash thrown out by the average person annually is 1,500 pounds.

wAmount of trash thrown out by person who composts is 375 pounds.

from "Embracing the Earth" by Mark Harris

For more information on how to compost your food waste, contact Rippling Waters.

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Last updated:  February, 2008