There are four main types of kale.
Curly: These have bright, dark green or purple leaves. The leaves are ruffled, hence the name. They are sold in bunches, and stalks are fibrous.
Lacianto: These have dark, blue-green leaves with a wrinkled and firm texture.
Red Russian: These have red-tinted, flat leaves that resemble big oak leaves. Leaf stems are reddish-purple.
Redbor: These have dark red leaves that almost looks purple. Leaf edges are very wrinkled.
Choose kale that is dark in color wtih small to medium leaves.
Kale can be steamed, mirowaved, or sauteéd, or added raw to smoothies, salads, and soups.
Steam: Bring water to a boil in a pan with a steamer basket. Reduce heat to low, add kale, and cover. Steam until tender (about 10 minutes).
Microwave: Place kale in a micorwave-safe bowl with about 1 teaspoon of water. Cover the bowl and cook for about 2 minutes for every 2 cups of kale. Drain and serve.
Sauteé: Heat 1-2 tablespoons of olive oil in a skillet. Add kale, turn heat to medium-high, stir, cover, then cook for aproximately 5 minutes.
Kale can be stored in a plastic bag in the refrigerator crisper drawer for up to 5 days.
Kale can be frozen and dried.
Kale is a member of the cabbage family that is very popular in northern Europe. It was so popular in Scotland that being invited to "come to kale" was an invitation to dinner.
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Nutrition Information |
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Serving Size |
1 Cup Raw |
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Nutrients |
Amount |
% Daily Value |
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Total Calories |
8 |
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Protein |
1 g |
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Carbohydrates |
1g |
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Dietary Fiber |
1g |
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Total Sugars |
0 g |
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Total Fat |
0g |
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Saturated Fat |
0g |
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Cholesterol |
0mg |
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Minerals |
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Calcium |
24 mg |
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Sodium |
6 mg |
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Iron |
0 mg |
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Vitamins |
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Vitamin A |
80ug |
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Vitamin C |
19 mg |
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Always keep fresh produce away from raw meat and raw meat jucies to avoid cross-contamination.
Follow the safe food guidelines for all fresh produce.
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