Kale is rich in vitamins, minerals and fiber for a healthy body.
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- You can buy fresh kale year round in bunches and in bags. Find Oregon-grown kale in markets from June through February.
- Look for fresh kale with bright-colored and firm leaves. Avoid leaves that are dull, yellowing or wilted.
- Different types of kale range in color from light to dark green and blue-green. There are also types with red and purple leaves and stems. The leaves can be curly, or flat and bumpy. Baby kale is any type harvested when the leaves and stems are small and tender.
- Frozen kale may be less expensive and save you time. Cook according to package directions.
Kale is a member of the Brassica family, which includes cabbage, collards, broccoli and Brussels sprouts. It is easy and fun to grow in the ground or in containers. Learn more at FoodHero.org/garden-tip-sheets
Store Well Waste Less
- Refrigerate dry kale in an airtight container for up to a week. Storing it wet increases spoilage.
- Rinse kale just before using. Remove dirt or grit from leaves with several rinses in a bowl of cool water.
- Save kale ribs and stems. Cut or tear them from leaves, then chop and cook for recipes such as soups and grain bowls.
- Freeze extra kale for longer storage. For the best quality, blanch leaves for 2 minutes. Cool in ice water for 1 minute, then drain and package. Use within 1 year.
- Substitute kale for spinach in raw or cooked recipes.
- Add to stir-fry recipes, pastas, sauteed vegetables, soups or smoothies.
- Use kale raw in salads or on sandwiches.
- Bake in the oven for crispy kale chips.
Massage raw kale to soften the leaves and reduce bitterness. Squeeze it with your hands in a bowl or bag.
When kids help make healthy food, they are more likely to try it. Show kids how to:
- rinse kale in a bowl of cool water.
- strip the leaves off the stem.
- measure and mix ingredients.