Give your dinner a health kick with these tasty preparation tips
Best to buy
Kale is available year-round, but it shines as a cold-weather crop and is at its most
flavorful and tender in the winter months.
Cut & clean
Thoroughly clean kale by dunking it in tepid water several times and then rinsing under cold
Kale is an excellent source of vitamins C and
Quick & easy recipe
Sauté kale in a little olive oil for 5
minutes over medium heat. Turn down the heat and add garlic, fresh lemon juice, and toasted sesame oil; stir for another
Preparation, uses, and tips
Wash kale well by dunking it in a bowl of tepid water several times and then rinsing under
cold running water. Small kale leaves can be used whole. The larger leaves should be stripped
or cut from the center rib. The rib can be chopped into small pieces and cooked with the leaf
or discarded. To shred the leaves, place them in a pile, roll up, and then thinly slice
Baby kale can be used raw mixed with other greens in salads. Mature kale must be cooked, as
it is too tough to consume raw. It can be steamed, but tastes best when boiled or simmered in
Kale can also be added to soups and stews. It is especially good in soups that contain potatoes, barley, or beans. Kale with white beans and sausage is a traditional Portuguese soup. Good ways to
flavor kale are to add any of the following:
garlic, olive oil, fresh lemon juice, toasted sesame oil, cinnamon, caraway
seeds, currants, or toasted pine nuts.
Traditional ways to prepare kale call for long cooking—about 40 minutes—until
it is very soft. However, kale can also be boiled quickly, about 5 to 8 minutes, until it is
just slightly crunchy.
Boil the kale first for about 5 minutes to enhance its flavor. Then sauté in oil with
onions and garlic for about five minutes.
Place the kale, with just the water clinging to its leaves, in a covered microwave-safe
dish. Cook on high for 7 to 10 minutes, stirring after 4 minutes. Let stand, covered for 3
minutes before serving.
Kale is available as mature or baby leaves. Although the most common type has curly leaves
that are deep green with a tinge of blue, Russian kale has purple-red stems and a less curly
leaf. Kale is also available frozen. Flowering kale consists of ruffled heads of green kale
tinged with ornamental pink, purple, and white. The taste and texture are not as good as leafy
Kale (raw), 1 cup (67g)
Total Fat: 0.47g
*Excellent source of: Vitamin C (80mg), and Vitamin A (5,963 IU)
*Foods that are an “excellent source” of a particular
nutrient provide 20% or more of the Recommended Daily Value. Foods that are a “good
source” of a particular nutrient provide between 10 and 20% of the Recommended Daily