Kale: How to Use, Prep & Store

Kale is a robust dark leafy green with bold, rich flavor.

Wellness your inbox

Subscribe to our newsletter

Kale is a powerhouse of nutrition and flavor. In terms of popularity, its only rival might be the avocado – king and queen of the vegetable world. As trendy as it is, kale has been cultivated for about 2,000 years. Today, you’ll see it incorporated into just about any kind of dish and prepared in every possible way – even in a cocktail.

There are several different varieties, each packed with vitamins and minerals. The most popular are curly kale, Lacinato, and red kale.

You might also know it as: Cavolo nero, black cabbage, Tuscan cabbage, Tuscan kale, dinosaur kale, Lacinato

Taste: mild, slight cabbage flavor

How to buy: Select deeply colored, firm leaves. Avoid limp or yellowed leaves.

Great in: Excellent with strong or rich flavors such as bacon, cheese, cream, garlic, lemon, onions, and potatoes.

How to eat: Remove tough stems and boil, steam or sauté. A simple and incredibly delicious way to eat this dark leafy green is sautéed, with a little garlic and olive oil.

Great in smoothies. If you’re only just starting to add dark leafy greens to your smoothies, you may want to remove the stems to reduce bitterness. Fantastic in green juices too. Stalk and all!

Use this dark leafy green for a different twist on a Caesar salad or add to pesto.

The best way to prepare each variety:

  • Curly kale (aka Scotch kale, green kale) – good for making kale chips, juicing, smoothies, and for general cooking
  • Lacinato (aka Black Kale, Dinosaur Kale, Black Cabbage, Tuscan Kale, Cavolo Nero) – good for cooking, juicing, smoothies, and in salads
  • Red kale (aka red Russian kale) – good for salads, juicing and smoothies
  • Baby kale – good in smoothies, juicing, and salads
  • Chinese kale (aka Chinese Broccoli, Gai Lan, Kailaan) – good as a substitute for regular broccoli and in stir-fries
  • Redbor Kale – good for sautéing and in soups
  • Siberian kale – good for sautéing

How to prep: Don’t chop or tear the leaves before washing. Instead, gently swish the greens in a large bowl of water to disperse any soil or grit; throw the water away and repeat the rinsing process until the leaves are dirt-free. Pat the leaves dry with paper towels.

How to store: Keep in the coldest part of the refrigerator. After about 3 days the flavor intensifies and grows stronger, while the leaves become limp.

Health Benefits of Kale

This hearty, cold-weather green is packed with the carotenoid lutein.

According to research, individuals who regularly consume lutein have a 22% reduced risk of suffering from cataracts severe enough to warrant extraction.1 Lutein is also thought to reduce inflammation and exert a protective effect against atherosclerosis.2

2 sources

  1. Cosgrove, et al. (2007) Dietary nutrient intakes and skin-aging appearance among middle-aged American women. m J Clin Nut.; 86(4): 1225-1231.
  2. Chasan-Taber L, Willett WC, Seddon JM, et al. (1999) A prospective study of carotenoid and vitamin A intakes and risk of cataract extraction in US women. m J Clin Nut.;70(4):509-16.

LEAVE A REPLY

Please enter your comment!
Please enter your name here

Popular must reads

Read more

Calories in Different Cuts of Beef

Beef can make an excellent addition to your diet – as long as you keep a close eye on the portion size and cut....

How to Reduce the Calories in Chicken

Chicken tends to be the go-to choice for anyone watching their calorie intake, as the calories in chicken can be low. Chicken can be...

Bay Leaf: How to Use, Cook & Store

Bay leaf is a delicious herb used in cooking and also to make tea. Find out which dishes, foods & flavors bay leaves go best with, its benefits & uses.

Spinach: How to Use, Prep & Store

Taste: mild, slightly sweet, hearty How to buy: Go for vibrant, crisp dark green spinach leaves. Avoid wilting, bruised or yellowing leaves. Bunched or loose spinach tends...

Low Calorie Cocktails

Who doesn't like an occasional cocktail on a night out? Unfortunately, cocktails are delicious and it's often difficult to stop after just one. Given...

Read more

Arugula: How to Use, Prep & Store

Arugula is a delicious peppery leafy green with a spicy kick. A popular salad green, it adds punch and zip to fresh salads. You might...

Calories in Hard Seltzer

ALCOHOL Serving Size Total Carbs(g) Calories Alcoholic Sodas/ Alcopop 1 bottle Bacardi Breezer 12.2 fl. oz 39 g 220 cal Bacardi Breezer (Diet) 9.3 fl oz 3.3 g 96 cal Bacardi Silver 12 fl oz 32.5 g 225 cal 
Bacardi Silver Raz 12 fl...

Basil: How to Use, Cook & Store

‘Basil’ is derived from the Greek word for ‘royal’. And this little herb is totally living up to its name.

Calories in Beer

The calorie content in beer can range from a lowly 64 calories to a whopping 198 calories per bottle (12 oz.). Light beers is generally...

Read more

Swiss Chard: How to Use, Prep & Store

Swiss chard is a crisp, robust leafy green with a sweet, mildly beet-like taste.

Calories in Different Cuts of Beef

Beef can make an excellent addition to your diet – as long as you keep a close eye on the portion size and cut....

Mint: How to Use, Cook & Store

There are a whopping 30 types of mint out there, but the two most popular types are peppermint (bright green leaves, purple stems and...
 
Send this to a friend