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Produce Info, Storage Tips and Recipes

Kale

Kale

The Basics

Kale is a leafy green vegetable that belongs to the same family as broccoli, collard greens, and brussel sprouts. Varieties include Curly Kale, Ornamental Kale, and Dragon or Lacinato Kale. (Read more about kale on Wikipedia.)

Preparation

After a thorough rinse, cut off the stems and the tough central veins from each leaf. For quick cutting, stack several leaves on top of one another, roll into a cigar shape, and cut crosswise into strips. Kale can be used raw in salads or it can be sauteed, steamed, boiled or microwaved.

Storage Tips

Kale should be eaten as soon as possible. Kale stays fresh longer when stored in a plastic bag in the refrigerator.

Nutrition

Kale has long been touted as one of the most nutritious vegetables around. It is very high in vitamin C, vitamin K, vitamin A, copper, and manganese. It also contains high amounts of beta-carotene, lutein, and zeaxanthin, which are all phytonutrients important for maintaining healthy vision. Indoles and sulforaphane are also found in kale, and are believed to have powerful anti-cancer properties. (Read more about kale on World's Healthiest Foods and get your nutrition facts on Self.com.)

 

Recipes

African Pineapple Peanut Stew
Bulgur and Kale Casserole with Yogurt Topping
Caramelized Sweet Potatoes with Quinoa and Greens
Chard and White Bean Stew
Curried Red Lentil Soup with Dandelion Greens
Curried White Bean and Kale Soup
Greens with Cashews
Grilled Coconut Kale
Kale and Sweet Potato Soup with Cumin and Lemon
Kale Chips
Kale Salad
Kale Spinach and Pear Smoothie
Lacinato Kale and Ricotta Salata Salad
Lori's Sweet Kale Chips
Phyllo Pie With Spicy Kale
Potato Soup with Kale and Chorizo
Raw Kale Salad with Root Veggies
Roasted Yam and Kale Salad
Rutabaga and Greens Fritatta