SELECTION | STORAGE | NUTRITION | IDEAS | RECIPES | HANDOUTS
Kale is a cruciferous vegetable that is part of the mustard plant family. There are many types of kale including purple, curly and dino kale.
HOW DO I MAKE A GOOD SELECTION?
Choose kale with firm leaves that are free from damage or are brown or yellow colored. For curly or dino kale, choose leaves that have a deep green color. When choosing purple kale, choose leaves that have a purple colored stem with full purple leaves or purple edges.
WHAT IS THE PROPER STORAGE?
Kale can be stored unwashed in a plastic bag in the refrigerator for three to five days.
WHY SHOULD I EAT THIS?
Kale is high in Vitamin C, which helps heal cuts and wounds. It is also high in Vitamin A, which promotes good vision and cell growth. Kale is a good source of calcium which helps support bones.
HOW COULD I USE THIS?
- Add to soup or stews
- Sauté kale with garlic and oil and serve as a side dish
- Bake to make kale chips
- Massage kale with a little lemon juice to soften the leaves for a salad
- Add to a pasta dish or pasta sauce
- Add to a stir-fry or fried rice
- Top a burger with kale leaves
- Add chopped kale to an omelet
- Add to a homemade pizza
- Make a pesto with olive oil, kale and walnuts
- Add to a smoothie
- Add to a sandwich or wrap
- Mix in kale with a grain or pasta salad
Download Handouts & Recipe Cards
Check out these handouts and recipe cards. You can download and print these resources to use in your educational programs. The first page of each handout has general information about the produce item. The second page includes different recipe options. Recipe cards print 4 recipes per page. The first page includes the photo of the recipe and the second page includes ingredients and directions.
Source:
- Fruit and Veggie Fact Sheets, UNL Nutrition Education Program
- Seasonal Produce Guide - Kale, SNAP-Ed Connection
