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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.  Kale and many other leafy greens may wilt easily.  Often, they are just dried out which can occur even if the greens remain in constant refrigeration.  To refresh kale, submerge the wilted greens in cold water and keep in the refrigerator overnight.  

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.)

 

Seasonality

Jun, Jul, Aug, Sep, Oct, Nov, Dec.

Recipes

African Pineapple Peanut Stew
Asparagus, Mustard Greens, and Kale Stir-Fry
Bulgur and Kale Casserole with Yogurt Topping
Caramelized Sweet Potatoes with Quinoa and Greens
Celeriac and Potato Mash with Kale
Chard and White Bean Stew
Chickpea and Chorizo Stew with Celeriac and Kale
Chickpea Curry with Kale or Swiss Chard
Citrus Sesame Kale
Collard Green & Black-Eyed Pea Soup
Creamed Kale
Curried Red Lentil Soup with Dandelion Greens
Curried White Bean and Kale Soup
Farro Salad with Toasted Pine Nuts, Currants & Mustard Greens
Greens with Cashews
Grilled Coconut Kale
Gumbo z'herbes
Kale and Brussels Sprout Salad
Kale and Chicken Brown Rice Salad with Cherries
Kale and Fresh Mint Salad With Spicy Peanut Dressing
Kale and Potato Gratin
Kale and Sweet Potato Soup with Cumin and Lemon
Kale Asparagus Quiche
Kale Cashew and Mint Slaw
Kale Chips
Kale Salad
Kale Salad with Yogurt-Mint Dressing
Kale Spinach and Pear Smoothie
Kid-Friendly Veggie Burgers
Lacinato Kale and Ricotta Salata Salad
Lori's Sweet Kale Chips
Oven Roasted Carrots and Kale
Pasta with Kale, Sage and Potatoes
PCC Emerald City Salad
Phyllo Pie With Spicy Kale
Potato Soup with Kale and Chorizo
Raw Kale Salad with Parmesan and Lemon Olive Oil Dressing
Raw Kale Salad with Root Veggies
Roasted Yam and Kale Salad
Rutabaga and Greens Fritatta
Sanda's Kale Soup
Stewed Greens with Tomatoes and Mint
Wheat Berries with Charred Onions and Kale
Whole Wheat Orzo Salad with Kale, Chickpeas, Lemon, Feta
Winter Greens Pesto