Kale

Background Information:

• Kale, cabbage, kohlrabi, cauliflower, broccoli, and Brussels sprouts all stem from the same plant family and are called cruciferous vegetables

Varieties:

• 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

Health Benefits: 

• 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
• Lutein
• Vitamin K
• Iron
• Beta-carotene
• Vitamin A
• Vitamin C
• Omega-3 fatty acids

Season: 

• Winter, Spring, Fall

Store: 

• 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.
• Raw:
  •  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

Cook: 

• 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

Reference:

• “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.