Kale

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.

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 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.

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

What is the seasonal availability of this item?