Kale

Kale is a leafy green vegetable that is typically in season from mid-winter through the beginning of spring. It is a versatile ingredient that can be used in a variety of dishes, from salads and smoothies to stir-fries and soups. Kale is a staple in many cuisines, particularly those of the Mediterranean and Africa. It has a slightly bitter, earthy flavor that can be softened by cooking or massaging the leaves.

Kale Synonyms

Curly kale
dinosaur kale
lacinato kale
Tuscan kale

Kale Substitutes

Different Forms/Types of Kale

Frozen

Kale that has been blanched and frozen, preserving its nutrients and making it convenient for use in smoothies or cooked dishes.

Chopped

Kale leaves that have been chopped into smaller pieces, ready for immediate use in cooking.

Powdered

Dehydrated and ground kale, convenient for adding a nutrient boost to smoothies, soups, or other recipes.

Baby Kale

Young, tender kale leaves that are milder in flavor and ideal for salads or light sautéing.

Fresh Kale

Whole, unprocessed kale leaves, ideal for salads, sautéing, or adding to soups and stews.

Kale Chips

Kale leaves that have been baked or dehydrated until crisp, often seasoned with salt or other flavors.

How to Choose Kale

When purchasing fresh kale, look for leaves that are firm and deeply colored with sturdy stems. They should be moist and crisp, with no signs of wilting or browning. Avoid leaves with small holes or signs of insect damage. For frozen or powdered kale, check the expiration date and ensure the product is stored in a cool, dark place.

Cooking/Prep Tips for Kale

Kale is a nutrient-dense leafy green that can be a versatile addition to your cooking repertoire. It's important to remember that the stems of kale are tougher and more fibrous than the leaves, so they should be removed before cooking. Kale can be sautéed, steamed, roasted, or even eaten raw in salads. When cooking kale, it's important to not overcook it as it can become bitter and lose its nutritional value. A quick sauté or steam until it's just wilted is usually enough. Massaging raw kale with a bit of oil or dressing can help to tenderize the leaves and make them more palatable in salads.

Shelf Life of Kale

Fresh kale should be stored in the refrigerator, wrapped in a damp paper towel and placed in a plastic bag. It should be used within 5-7 days for best quality. Frozen kale should be kept in the freezer and used within 8-12 months. Once opened, kale chips should be stored in an airtight container and consumed within a few days to maintain their crispness. Powdered kale should be stored in a cool, dark place and used within the expiration date on the package.

Recommended Brands for Kale

fresh kale: Organic Girl

kale chips: Rhythm Superfoods

frozen kale: Birds Eye

kale powder: Micro Ingredients

Cooking Techniques for Kale

Roasting: Roasting kale in the oven can give it a crispy texture, similar to kale chips. Simply toss the kale in some oil, spread it out on a baking sheet, and roast at 350°F (175°C) for 10-15 minutes.

Steaming: Steaming kale helps to retain its nutritional value and gives it a tender, yet slightly crisp texture. Simply place the kale in a steamer basket over boiling water and steam for about 5 minutes.

Sautéing: Sautéing is a quick and easy way to prepare kale. Simply heat some oil in a pan, add the kale, and cook until it's wilted. You can also add some garlic or onions for extra flavor.