Seasons/Availability
Kale is available year-round with a peak season in winter.
Selection
Choose fresh Kale with firm, deeply colored leaves and moist hardy stems. Avoid wilted or yellowed leaves.
Storage
Store unwashed Kale in a plastic bag in the refrigerator for up to five days. Do not wash until ready to use.
Preparation
Before using, rinse Kale in cool water to remove any dirt or debris and pat dry with paper towels or spin-dry in a salad spinner. To prepare, strip the leaves from the tough central stem; they can be eaten raw or cooked. Young Kale may be eaten whole while mature kale should have its thick center ribs removed before being consumed.
Cooking Tips
Kale is most often boiled, steamed, sautéed, or braised for 3-5 minutes until tender. It can be used as the main ingredient in a dish, or as a side. Kale pairs well with garlic, onions, mushrooms, nuts, and dried fruits. It is often cooked with bacon or sausage to add flavor. Kale can also be added to soups and stews as well as stir-fries and pasta dishes. When cooking Kale it’s best to keep it simple; salt and pepper are usually enough to bring out its natural flavors.
Nutritional Value
Kale is an excellent source of vitamins A, C and K as well as minerals such as iron and calcium. It is also high in dietary fiber, antioxidants and carotenoids. It is low in calories and fat making it a great choice for those trying to lose weight.
Kale is an incredibly nutritious and delicious vegetable that can be enjoyed year-round. With its unique flavor and nutritional benefits, it’s easy to see why Kale has become so popular! So next time you’re looking to add some nutrition and flavor to your meals, consider giving Kale a try!
Storage
Store unwashed and uncut Kale in a plastic bag in the refrigerator for up to five days. Do not wash until ready to use. If storing for longer, blanch leaves first and freeze in an airtight container. When ready to use, thaw overnight in the refrigerator before cooking.
