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?
Materials to Print
The Seasonal Produce Handouts page includes a variety of handouts, recipes, and recipe cards that are available as downloadable PDFs. You can use these resources in your educational programs.
- Fruit and Veggie Fact Sheets, UNL Nutrition Education Program
- Seasonal Produce Guide - Kale, SNAP-Ed Connection
- Nebraska Harvest Schedule, Buy Fresh Buy Local Nebraska