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  • Shirley Chibuoke

Cooking, Storing and Eating Kale

Kale is a nutrient-rich leafy green vegetable known for its slightly bitter and earthy taste and dark green or purple leaves. It can be enjoyed in a variety of ways, such as raw in salads, sautéed, steamed, or blended into smoothies. Its versatility, combined with its nutritional value, has made kale a popular choice for those seeking a nutrient-dense addition to their meals.


Kale

Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available. Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene.



  • kale chips

  • blended in smoothies and soups

  • in fried rice or a rice bowl

  • use it with basil and make pesto

  • toss it in salads


Cooking With Kale


Always wash your kale properly before cooking with it. If you don't enjoy the bitterness that kale sometimes has, you can try soaking it to get a milder flavour.

To soak kale, add it to a bowl and cover it with hot water. Soak it for 10 minutes, then lift the kale out (don't drain it; the dirt will be reincorporated into the kale). The mild soak will wilt the kale, but it won't cook it.

Soaking kale tenderizes it, but it also pulls double duty by cleaning it and improving the flavour at the same time. It produces the same results as massaging, with a fraction of the work. Another reason to soak kale is that doing so increases its bioavailability, making it easier for your body to digest and absorb more of those good green nutrients.


Storing Kale


Always wash and dry your vegetables before storing them. Here are some steps to follow when storing your kale:

  • Wrap in a damp paper towel: Take a damp paper towel and wrap it loosely around the bunch of kale. This helps maintain the moisture level of the leaves without making them too wet. Avoid wrapping kale in a plastic bag, as it can cause the leaves to wilt and deteriorate quickly.

  • Store in the refrigerator: Place the wrapped kale in a perforated plastic bag or a loosely sealed plastic container. The perforations allow for proper airflow, preventing moisture buildup and keeping the leaves fresh. Store it in the refrigerator's crisper drawer, which provides a slightly higher humidity level.

  • Check and remove wilted leaves: Every few days, check the kale for any wilting or spoiled leaves. Remove them promptly to prevent them from affecting the rest of the bunch.

  • Consume within a week: While kale can last up to a week when stored properly, it is best to consume it as soon as possible for optimal freshness and nutritional value.

Additionally, you can blanch kale before storing it to extend its shelf life. Blanching involves briefly immersing the leaves in boiling water and then transferring them to an ice bath to stop the cooking process. After blanching, squeeze out excess moisture, pack the kale in an airtight container, and store it in the freezer for longer-term storage.


Don't be afraid to add Kale to your garden. Get seeds on wfm2go.ca or click here!


Happy Cooking!

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