Kale is a hardy cooking green that has been popular in Northern Europe for centuries. A member of the Brassica family, kale is a cool-climate crop. Plant in early spring, then again, late in summer for a second fall harvest. Kale has a sturdier leaf and stronger “greens” taste than chard but can be used similarly to chard and spinach in a wide variety of dishes. The tart “bite” of kale is sweetened by exposure to light frost, and some varieties have been created to weather early snow. Their hardiness has resulted in the breeding of ornamental kales to brighten winter gardens.
What to Look For:
1. Bluish-green frilly leaves. Leaves may also be purplish or red-veined.
2. Crisp appearance and feel to leaves and stems.
3. Heavy weight for size.
Kale Storage and Preparation Tips:
1. Refrigerate loosely wrapped in plastic bag.
2. Although kale appears sturdy, plan to use within a day or two.
3. Remove all scarred or limp leaves.
4. Wash in lots of cold running water; frilly leaves can retain grit.
5. Leftover raw kale can be chopped fine and frozen in small portions, to add to stews or soups.
6. Stems can be chopped and cooked with leaves.
Cooking with Kale:
Those new to eating “cooking greens” tend to associate them with overcooked cafeteria spinach. To introduce kale to your family, chop fine, steam quickly and add to rice or potatoes. Kale is particularly welcome in soups; combine with broth, white beans, and a little onion for a quick, hearty dish. Portuguese kale soup adds other vegetables, tomato, spicy sausage, garlic, and a little hot pepper for a main-dish soup. Kale also “marries” well with poultry and seafood, adding a little bite to their delicate flavors. Avoid overcooking kale, which contains the same sulfuric compounds as the other members of its botanical family, producing a sourish smell when overcooked.
Kale Nutrition Highlights:
Like all dark leafy greens, kale provides a wealth of nutrients. A very good source of vitamin A and vitamin C, kale also contains good quantities of vitamin K, manganese, copper, calcium, B vitamins (B1, B2, B3, B6, B12) and iron. Dark leafy greens function as the “whole wheat” of vegetables, providing vitamins and minerals often refined out of processed foods.