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Kale

Kale is a nutrient-packed leafy green vegetable belonging to the Brassica oleracea family, which also includes cabbage, broccoli, and Brussels sprouts. Highly versatile and resilient in various climates, kale is available in a few different varieties, such as curly, lacinato, and red Russian, each with its distinct appearance, taste, and texture. This superfood offers numerous health benefits due to its rich combination of vitamins, minerals, and antioxidants. Consumed in various forms, kale is enjoyed either raw or cooked in salads, smoothies, vegetable dishes, and soups, and as chips. Selecting firm, deep-colored leaves with no wilting or discoloration ensures the best taste and nutritional benefits. Chopping raw kale into small pieces and massaging it with oil or vinegar can help soften its chewy texture. Sautéing kale is another popular preparation method, while boiling or steaming preserves more nutrients. Kale is an excellent ingredient for home cooks looking to add more nutritious, leafy greens to their diet.
#48
IN FRESH VEGETABLES
35
CAL / 100G
$0.19
AVG / OZ
kale
50%
CARBS
17%
FAT
33%
PROTEIN
Kale FAQ
Kale is a nutrient-dense leafy green that can be enjoyed in a variety of ways, both raw and cooked. One common issue when preparing kale is the tough, fibrous stems - these should be removed before eating. Chopping the leaves into small pieces and giving them a good massage with a bit of oil or vinegar can help to break down the cell walls and make the kale more tender and easier to digest. Sautéing kale can give it a great flavor, but boiling or steaming it can help to retain more of its nutrients. When looking for kale at the grocery store, choose firm, vibrant leaves without any wilting or yellowing. The smaller leaves tend to be more tender and less bitter than the larger ones. However, keep in mind that overcooking kale can lead to a bitter taste. Despite its health benefits and versatility, kale can sometimes seem intimidating to first-time users, but it shouldn't be! With a few tips and tricks, anyone can enjoy this leafy green.
How do I remove the stems from kale?
How can I make raw kale less bitter?
How do I sauté kale?
Can I eat kale raw in a salad?
What are the differences between the different types of kale?
How do I make kale chips?
Why is my cooked kale bitter?
Can I add kale to smoothies?
What pairs well with kale in cooking?
Can I freeze kale?
Expiration & Storage Tips
When does kale expire?
Typically, fresh kale can last up to 1-2 weeks in the refrigerator after purchase if it's stored properly. Compared to printed dates on package, fresh kale from the grocery store may still be good for several days past the 'sell by' or 'best by' date, as these labels often pertain to quality rather than spoilage. Once kale has been opened from a sealed package or bag, it is best to consume it within 3-5 days. If you've chopped and washed the kale in advance, aim to use it within 2-3 days for best quality. For frozen kale, it can last up to 8-12 months past the printed date when kept at a constant temperature of 0°F (-18°C).
How do you tell if kale is bad?
Signs that your kale has gone bad include wilting leaves, yellowing, and a slimy texture, which is a clear indication of mold. It may also have a sour smell, which means it's time to discard it. Good kale should have a fresh, earthy scent and its leaves should be crisp and green.
Tips for storing kale to extend shelf life
• Always store kale in the refrigerator, ideally in the vegetable crisper drawer which has the right level of humidity. • If the kale is pre-packaged, keep it in its original packaging until use. If loose, wrap it in a damp paper towel and place it in a perforated plastic bag. • Don't wash kale until you're ready to use it. Moisture can lead to faster spoilage. • To freeze kale, wash and chop it first, blanch it for 2 minutes in boiling water, immediately cool it in an ice bath, and then drain and pack tight in a freezer-friendly container or bag. It's great for adding to soups, stews, and smoothies directly from frozen!
EXPIRES WITHIN
11 - 21
DAYS
Equivalents
Health Info
Macros
2g
CARBS
0g
FAT
1g
PROTEIN
Allowed on these diets
VEGETARIAN
KETO
PALEO
WHOLE 30
MEDITERRANEAN
LOW CARB
VEGAN
LACTOSE FREE
GLUTEN FREE
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