May 13th, 2014

Kale

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Kale

Kale is a leafy green of the brassica family, that has gotten quite a bit of attention for it’s health value.  Kale can be baked into “chips” added to smoothies, juiced, eaten raw as salad, or simply steamed.  Kale comes in several varieties, on the farm we grow curly green kale (pictured), Red Russian kale with deep purple stems, and lacinato or dinosaur kale with dark green bumpy leaves.  Kale is high in vitamins and minerals including, Vitamins K and C, beta carotene, and calcium.  The whole plant is edible, although the stem is often removed for cooking.


Storage

Store in a plastic bag in the refrigerator for a few days.


Preparation

Wash thoroughly using a salad spinner.  Remove thick stem, if cooking stem slice finely and add to pan before the leaves as the stem will take longer to cook.  Cut leaves into bite-size pieces, an easy way to do this is to stack on top of each other, roll into a bundle, and finely shred.  The leaves can be sautéed with garlic and olive oil, steamed or blanched, added to stir-fries, smoothies, juices, soups, or enjoyed raw in a salad.  When cooking kale a teaspoon or so of an acid like vinegar or lemon will help balance the bitterness.


Recipes

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