Kale

Year-Round

Health Benefits

Kale has been referred to as the ‘Queen of Greens’ and is the most nutrient dense food on the planet. One serving of kale contains nearly 3 grams of protein, 2.5 grams of fiber and is packed with vitamins A, C, and K. Kale also provides a good source of folate (a B vitamin that is key for brain development), alpha-linolenic acid, and omega-3 fatty acids.

History

Kale has been cultivated for over 2,000 years and was the most popular vegetable in Europe up until the Middle Ages. This choice vegetable has been widely accepted in colder regions, particularly for its resistance to frost.

Recipes to Try

How to Store

Washing kale before storage will increase the rate at which it spoils. For best results, wash kale right before using. Store whole leaves in an air-tight bag, wrapped in paper towels, and store in the coldest part of your refrigerator for up to a week (note: kale will increase in bitterness with time). Kale freezes well and can be placed directly in the freezer, no need for blanching.

How to Prepare

To prepare, fold each leaf in half. Cut around and toss the stem (or chop the stem into small pieces to cook). For easy chopping, roll several leaves together into a small, round tunnel and cut according to preference; thick ribbons for longer cooking times and thin ribbons for shorter. You can also pull the leaves off of the stem and tear according to desired size.

Ways to Enjoy

You can enjoy this leafy nutrient dense vegetable several different ways. Soften the texture of kale by steaming, sautéing, braising, or letting simmer. Try roasting for something a little crispier. Kale is also a great addition to any pizza, soup, pesto, or cream.

Health Benefits

Kale has been referred to as the ‘Queen of Greens’ and is the most nutrient dense food on the planet. One serving of kale contains nearly 3 grams of protein, 2.5 grams of fiber and is packed with vitamins A, C, and K. Kale also provides a good source of folate (a B vitamin that is key for brain development), alpha-linolenic acid, and omega-3 fatty acids.

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