Kale

Kale is another cool weather crop from the brassica family of plants. Kale is a good source of omeg-3's and loaded with vitamins A, C, and K, some even claim it is among the most nutrient dense foods in the world. Even the American Institute for Cancer Research show evidence that points to  "vegetables such as kale can act as antioxidants and boost the body’s own antioxidant defenses. These defenses help stop free radicals from damaging DNA that can lead to cancer." This is one leafy green that is definitely worth growing in the vegetable garden.

  Sow kale at a depth of 1/4" (6mm)  Make sure you prepare the loose well draining soil with a good amount of compost and well rotted manure.  In the early spring, sow indoors,  Always harden off before transplanting outdoors. Then plant out the transplants 4 - 6 weeks before last frost, or for a fall crop, sow 10 - 12 weeks before first frost. Make sure you prepare the soil with a good amount of compost and well rotted manure. Space plants 12"(30cm) -16" (41cm) apart depending on the variety.

For more on growing kale in the vegetable garden see this video on Everything You Need to Know About Growing Kale.

The University of Florida has some helpful information on growing kale for the vegetable garden. Here is a short but interesting piece from the University of Arizona Cooperative Extension on growing kale.