Description

  • Earthy flavor
  • Lots of nutritional benefit with very little calories
  • Part of the cruciferous family of vegetables
  • Different types are: curly kale, ornamental kale and dinosaur kale
  • Curly kale – ruffled leaves, fibrous stem, pungent flavour with bitter, peppery taste
  • Ornamental kale – green, white or purple leaves, more mild flavor
  • Dinosaur kale – dark blue green leaves, sweeter, more delicate flavor than curly kale

Health Benefits

  • Has cholesterol lowering benefits if steamed
  • Kale has been shown to reduce the risks of cancers such as bladder, ovarian, breast, colon and prostate
  • Helps with detoxification
  • Excellent source of Vitamin K, A and C
  • Excellent antioxidant and anti-inflammatory

How to Select and Store

  • Choose kale with firm deep green leaves and moist hardy stemll
  • Leaves should look fresh, unwilted, no browning or yellowing
  • Choose kale with smaller leaves – it will taste more tender and mild
  • Store in plastic bag in refrigerator
  • Will keep for about 5 days – the longer you store it the more bitter it becomes
  • Do not wash and store – wash it right before you use it
  • Kale is high in pesticides, so buy organic if available

Best way to cook kale

  • Steam in steamer pot with 2 inches of water for about 5 minutes

Features Recipes

Content courtesy of whfoods.org