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Healthy and Sustainable Food

Kale

DATES AVAILABLE:

New England: Late June through late November
Mid Atlantic: Mid-may through December

BRIEF DESCRIPTION:

Kale (Brassica oleracea Acephala Group, Brassicaceae) is a hardy winter vegetable that is closely related to collards. Both can survive temperatures as low as 5 degrees Fahrenheit . Kale and collards are sometimes used interchangeably and both varieties are classified in the same group (Acephala), meaning “without a head” in Latin. The Brassicaceae family also includes cabbage and Brussels sprouts. Certain varieties of kale are grown ornamentally, but edible kale comes in a variety of colors from dark bluish green to red. Leaves are thick, sturdy, and can be ruffled or flat. The stalks are fibrous and tough.  Kale can be bitter but some varieties produce sweeter leaves.

VARIETIES:

There are many varieties of kale available in local markets. “Nero di Tuscano,” (which is also known as “Dinosaur Kale,” “Lacinato,” and “Tuscano”) has almost black, dark green leaves that are flat, strap-like, and ragged-edged. This variety is sweet with a delicate mild flavor. “Winterbor” is a curly kale with rich, ruffled, blue-green leaves that are bitter and peppery. It holds up well in colder climates and its flavor mellows after a frost.  “Red Russian’s” leaves grow red and purple but cook to a dark green. “Redbor” has red frilly leaves that can grow purple in very cool weather.

USING KALE:

Look for firm, deeply colored leaves and firm hardy stems. They should not be wilted, yellowed, or browning. Depending on the soil in which it was grown, kale can be sandy or gritty, and should be washed thoroughly under cool running water prior to use. Although the stems can be eaten, they can also be removed if they are too tough.  To remove stems entirely, fold leaves in half and pull or cut the stems away.  Kale is easily prepared steamed or sautéed and is a great addition to soups, pastas, and pizzas. It is also a nice side accompaniment to meat and seafood dishes.

NUTRITIONAL INFORMATION:

While low in calories, one cup of chopped kale provides over two times the daily recommendations for beta-carotene, more than a day’s worth of vitamin C and six times the recommendations for vitamin K. Kale’s power does not stop there; it is also an excellent source of manganese, a good source of copper and contains calcium, vitamin B6, and some protein.

STORAGE:

General: Store unwashed kale with a damp paper towel in a plastic bag and wash just prior to use.  Kale can be kept in the refrigerator for up to five days, but is best eaten soon after purchase as it becomes more bitter during storage.

Freezing: Kale can be frozen after blanching.

Drying: Kale can also be dried after blanching. Estimated drying times are 8-10 hours in a dehydrator.