Kale is one of the most popular vegetables to have graced the world of healthy eating. It is packed with nutrients that improve overall health, such as vitamin C, vitamin K, iron, and antioxidants. However, there are different types of kale. The original green and dark-leaved kale is commonly referred to as curly kale, but there is also a flat-leafed variety called Lacinato kale, which has been gaining popularity in recent years. So, what exactly is the difference between these two types of kale?
In this article, we will explore the characteristics and differences between Lacinato kale and regular kale. From the taste and texture to the nutritional value, we will take an in-depth look at what sets these two types of kale apart and which one might be better for you. Understanding the differences can help you choose the right kale variety for your meals and ensure that you are making the most of the health benefits offered by this superfood.
Origins of Lacinato and Regular Kale
Origins of Lacinato and Regular Kale
Kale, a member of the cruciferous vegetable family, is a popular superfood known for its multitude of health benefits. However, many people are unaware of the subtle differences between the two main types of kale: Lacinato kale and regular kale.
Regular kale, also known as curly kale or Scots kale, has been a staple in the European diet for centuries. It originated in the eastern Mediterranean and was later introduced to Europe in the 1600s. Nowadays, regular kale is cultivated all over the world and is commonly used in salads, smoothies, soups and other dishes.
Lacinato kale, on the other hand, is a variety of kale that is native to Italy. Known for its dark green color and long, narrow leaves, it is also referred to as Tuscan kale or dinosaur kale. Lacinato kale was first grown in Tuscany, Italy, and is now popular throughout Europe and North America. It has a slightly sweeter and more delicate flavor than regular kale, and its texture is less fibrous, making it a popular choice for raw salads.
Nutritional Differences Between Lacinato and Regular Kale
When it comes to nutritional value, both lacinto and regular kale are powerhouses of nutrients. However, there are some subtle differences between the two that make lacinto kale the better choice for certain health goals. Lacinato kale has higher levels of vitamins A and C than regular kale. It also contains more calcium, which is beneficial for maintaining strong bones and teeth.
On the other hand, regular kale offers a higher amount of iron and potassium compared to lacinto kale. Iron is essential for the production of hemoglobin in the blood, while potassium helps regulate blood pressure and maintain proper fluid levels in the body. Ultimately, the choice between the two will depend on an individual’s dietary needs and preferences. Regardless of which variety of kale is chosen, both provide numerous health benefits and are an excellent addition to a balanced diet.
Growing and Harvesting Lacinato and Regular Kale
Growing Lacinato and regular kale doesn’t require much maintenance, as they are both hardy plants that thrive in partial sunlight and well-draining soil. Soil pH should ideally be between 6.0 to 7.5, and the plants should receive at least one inch of water per week. Lacinato kale will grow to be between two to three feet tall, while regular kale can grow up to six feet tall, so planting the seeds three feet apart will provide ample room for the plants to reach their maximum potential.
Harvesting both Lacinato and regular kale involves picking the outer leaves of the plant, starting from the bottom and working upwards. The leaves should be harvested while they remain fresh and green, as the plant will begin to turn yellow and wilt as it ages. Regular harvesting will encourage the plant to produce new leaves, allowing for a longer growing season. Lacinato kale can generally be harvested 55 to 75 days after planting, while regular kale can be harvested 30 to 45 days after planting, depending on the variety. With proper care, both types of kale can provide a bountiful and nutritious harvest.
Flavor Profile Comparisons Between Lacinato and Regular Kale
When it comes to taste, Lacinato kale and regular kale have some differences that set them apart. Lacinato kale, also known as Tuscan or dinosaur kale, has a sweeter and more delicate flavor than regular kale. It is also less bitter, making it more palatable to those who are not fans of bitter greens. The texture of Lacinato kale is also more tender than regular kale, which can sometimes be tough and fibrous.
On the other hand, regular kale has a stronger, more pungent flavor than Lacinato kale. It can have a bitter taste, which can be off-putting to some, but it is also more robust and slightly peppery, making it a popular choice for those who want a more pronounced flavor in their dishes. The texture of regular kale is more chewy and fibrous, which can make it a bit daunting for some to eat raw, but it holds up well in cooked dishes. Overall, the choice between Lacinato and regular kale comes down to personal preference and the dish you’re preparing.
Culinary Uses and Recipe Ideas for Lacinato and Regular Kale
Lacinato kale and regular kale can both be used in a variety of culinary dishes, but they do have slightly different flavors and textures. Lacinato kale has a slightly sweeter taste and a softer texture, making it perfect for salads or sautéed dishes. It also holds up well when cooked for longer periods of time, like in soups or stews. Regular kale, on the other hand, has a slightly bitter taste and a tougher texture. It’s great for adding some crunch to dishes, like in salads or as a garnish.
When it comes to recipe ideas, both types of kale can be used in recipes like kale chips, smoothies, and salads. Lacinato kale can be used in dishes like sautéed kale with garlic and lemon, kale pesto pasta, or kale soup with white beans. Regular kale can be used in dishes like kale Caesar salad, kale and quinoa bowl, or kale and tomato frittata. The possibilities are endless, and experimenting with different recipes and ingredients can lead to some delicious and nutritious meals.
Price Comparison Between Lacinato and Regular Kale
When it comes to buying produce, price is often a major factor for consumers. Lacinato kale, also known as Tuscan kale, usually comes with a slightly higher price tag than regular kale. This is because it’s a heirloom variety that’s more delicate and takes longer to grow than the typical curly kale.
That being said, the price difference is not always significant, and it can depend on the season and location. In some areas, regular kale may actually be more expensive due to demand or availability. Ultimately, it’s important to balance the nutritional benefits and personal preferences with the cost when deciding which variety of kale to purchase.
Common Mistakes to Avoid When Cooking with Lacinato and Regular Kale.
When it comes to cooking with kale, there are certain mistakes that people tend to make that can lead to less than satisfactory results. One common mistake is overcooking the kale, which can make it tough and bitter. To avoid this, it’s important to only cook kale for the recommended amount of time and to not let it sit in boiling water for too long.
Another mistake to avoid is not properly prepping the kale before cooking. This means not washing it thoroughly, removing any tough stems, and chopping it to the desired size. By properly prepping the kale, you can ensure that it cooks evenly and has a better texture. It’s important to keep these common mistakes in mind when cooking with both lacinato kale and regular kale, as they can greatly affect the taste and overall quality of the dish.
Final Thoughts
Lacinato kale and regular kale may look similar but they have many differences in texture, flavor, and appearance. While regular kale has curly leaves, Lacinato kale has smooth and dark-green leaves that are easy to digest. This type of kale is also known as Tuscan kale, dinosaur kale, or black kale, and it has more nutritional value than regular kale.
In conclusion, both Lacinato kale and regular kale are delicious and nutritious greens that can be included in a diet for a healthy lifestyle. Whether you prefer the milder taste of regular kale or the hearty texture of Lacinato kale, it is important to remember that these greens are packed with nutrients that can boost your immunity, reduce inflammation, and promote heart health. So, no matter which kale you choose, you can be sure that you are making a wise choice for your health.