Food & Recipes

The Truth About Kale

Eat More Kale

In summer, vegetable choices abound. But during the cooler months, there are fewer in-season choices -- with the exception of kale and other dark, leafy greens that thrive in cooler weather.

To find the freshest kale, look for firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor. Leaves range from dark green to purple to deep red in color.  

Store kale, unwashed, in an air-tight zipped plastic bag for up to five days in the refrigerator. 

Easy Ways to Prepare Kale

Quick cooking preserves kale's nutrients, texture, color, and flavor. Rinse kale, chop it finely, and add it soups, stews, stir-frys, salads, egg dishes, or casseroles. Or top pizzas with kale for added nutritional goodness. Steam kale for five minutes to make it more tender or eat it raw. You can also substitute it for spinach or collard greens in recipes.

Other fast and easy ways to prepare kale:

• Make a simple salad with a bunch of thinly sliced kale, red pepper, onion, raisins, and your favorite salad dressing.
• Braise chopped kale and apples, garnish with chopped walnuts, and add a splash of balsamic vinegar.
• Toss whole-grain pasta with chopped kale, pine nuts, feta cheese, and a little olive oil.
• Cover and cook a pound of chopped kale with a few garlic cloves and 2 tablespoons olive oil for 5 minutes; season with salt, pepper, and a tablespoon of red wine vinegar.
• Make kale chips by slicing kale into bite-size pieces, toss with a drizzle of olive oil and a pinch of salt, and bake for 10-15 minutes at 350 degrees in the oven.

All vegetables are rich in nutrients and fiber, fat-free, and low in calories and are intended to be the cornerstone of all healthy diets. Toss kale into your grocery cart to enrich the nutritional goodness of your diet and help you eat the recommended 4-5 servings of vegetables every day.