Fresh Eats Blog: Kale

Here at the Coquitlam Farmers Market we are all about local, seasonal and sustainably grown produce. What better way to celebrate the summer months than a fresh take on some familiar foods! This week’s topic: kale.

Did you know kale can reduce inflammation, help the liver detox, and even protect brain cells from stress?

Did You Know?

Did you know kale contains more absorbable calcium than a small carton of milk? This nutrient packed super food is a great addition to a number of traditional meals! In one cup of kale your body will receive 684% of vitamin K, 134% of vitamin C, 206% of Vitamin A plus iron, folate, omega-3s, magnesium, calcium, iron, fiber, and 2 grams of protein- all this with just 33 calories!

Kale is in season in South West British Columbia from September all the way until March! Make sure you stop by the market this Sunday to try some of the province’s best!

Recipe of the Week

Kale Slaw with Red Cabbage and Carrots



tablespoon olive oil
1 tablespoon Dijon mustard
1 teaspoon apple-cider vinegar
Coarse salt and pepper
3 cups mixed shredded kale and red cabbage
1 carrot, peeled and julienned
1/4 cup fresh parsley leaves
2 tablespoons diced onion
2 tablespoons sunflower seeds
2 tablespoons pumpkin seeds
2 tablespoons hemp seeds


Step 1- In a small bowl, whisk olive oil, mustard, and apple-cider vinegar. Season with salt and pepper.

Step 2- In another bowl, combine kale, cabbage, carrot, parsley, and red onion with sunflower, pumpkin, and hemp seeds.

Step 3- Season with salt and pepper, drizzle with dressing, and toss to coat.

Ingredients at the Market





Apple-cider Vinegar:

Other Greens and Vegetables: Amazia Farm, Beckmann Farm, Floralia Growers, Forstbauer Farms, Langley Organic Growers, Never Say Die Farm, Ripple Creek Organic Farm, Shen’s Farm, Wah Fung Farm

Steps on How To Grow

Kale Planting 101:

Step 1- Since kale is hardy, the planting season is not as big of a concern. If you plant in the late summer, you can harvest all the way until the winter.

Note: If you add mulch during the colder months, this increases the chance your kale will last through the winter. You can also shield your kale with row covers or other homemade covers.

Step 2- Plant the seeds one quarter to half an inch deep into well-drained, light soil.

Step 3- Mix one and a half cups of fertilizer per 25 feet of row into the top three to four inches of soil.

Step 4- Thin the seedlings so that they are about eight to twelve inches apart after about 2 weeks or growing.

Step 5- Harvest your kale when it is about the size of your hand. Make sure you do not pick too many leaves per harvest and ensure you do not pick to bud found at the top of the plant.

Kale in B.C.

Kale is one of twelve varieties of vegetables that you can grow over the winter in this province.

This vegetable was once used for medicinal purposes and was abundant in Europe. Russian kale was the first to be introduced to Canada in the early 19th century by traders.

You can find dozens of farms that produce kale across B.C.!