- Kale, cabbage, kohlrabi, cauliflower, broccoli, and Brussels sprouts all stem from the same plant family and are called cruciferous vegetables
- Russian red kale is the most tender and mild
- Curly kale’s frilly ends make it great for holding the dressing in a salad
- Heirloom Tuscan kale (aka dinosaur, black, or Lacinato) is the heartiest and bset in long-cooking soups or pesto
- Contain antioxidants such as flavonoids and carotenoids
- Rich in vitamin K
- Contains lutein
- Strong anti-inflammatory food
- Has isothiocyanates
Nutrition Information (1 cup):
- Calories (raw) – 33
- Calcium (frozen)- 179 mg
- Vitamin K
- Vitamin A
- Vitamin C
- Omega-3 fatty acids
- Blanche & refrigerate:
- Remove leaves from stems, blanch in a large pot of boiling salted water for 15 seconds and drain. When cool enough to handle, squeeze out excess liquid. Let cool completely in a single layer on a rimmed baking sheet. Can be stored in an airtight container in refrigerator up to 4 days.
- Do not wash kale before refrigerating, the added moisture will cause it to spoil faster. Keep in a plastic bag in the refrigerator for about a week
- Very versatile – can be steamed, made into chips, used as a homemade pizza topping, eaten as a salad, or used in a healthy smoothie/juicing recipe
- “Kale.” Healthy Living Made Simple. March/April 2014. 36.
- Gardner, Bryan. “It’s Easy Keeping Greens.” Martha Stewart Living. March 2015. 42.
- Ramdene, Hali. “Winter Greens.” Better Homes & Gardens. January 2016. 55.