Kale

Description:

Kale is a hardy, leafy green in the brassica family with a rich, earthy flavor. Curly kale has ruffled edges and a slightly peppery taste, while lacinato (or dinosaur) kale has flatter, darker blue-green leaves and a more delicate texture when cooked.

Nutritional Highlights:

Rich in vitamins A, C, and K. Also a good source of fiber, calcium, and antioxidants. Low in calories, high in phytonutrients that support overall health.

Storage & Handling:

• Keep unwashed kale in a plastic bag or reusable produce bag in the refrigerator for up to a week.
• For best texture, avoid overcrowding or crushing the leaves.
• Revive wilted kale by soaking in a bowl of cold water for 10–15 minutes.
• Wash and dry just before use.

Cooking Tips:

• Raw: Massage with a bit of olive oil and salt to soften for salads.
• Sautéed or Braised: Cook with garlic, lemon, or chili for quick, flavorful greens.
• Soups & Stews: Stir chopped kale in during the last 10 minutes of cooking.
• Crisped: Make kale chips by roasting lightly oiled leaves at 300°F for 15–20 minutes.

Recipe Inspiration:

• Massaged Kale Salad with Lemon & Parmesan: https://www.loveandlemons.com/kale-salad/
• Garlicky Sautéed Kale: https://www.foodnetwork.com/recipes/ina-garten/garlic-sauteed-kale-recipe-1944315
• Kale, White Bean & Sausage Soup: https://www.feastingathome.com/kale-white-bean-and-sausage-soup/

Extending the Harvest:

1. Freezing:
   • Blanch kale leaves for 2 minutes, cool in an ice bath, drain, then freeze in airtight containers.
   • Use in soups, smoothies, and cooked dishes.
2. Dehydrating:
   • Make shelf-stable kale chips or powdered kale for seasoning blends.
3. Fermentation:
   • Kale can be used in kimchi or added to mixed-veg krauts for extra nutrition and tang.