Kale 101: How to Buy, Store, & Enjoy Kale

With its impressive nutritional profile and satisfying crunch, kale is a versatile vegetable that has garnered quite a following. Whether you are a seasoned kale enthusiast or a newcomer, this guide will help you understand how to select, store, and savor kale in various forms.

Buying Kale

When shopping for kale, look for fresh, crisp leaves that are rich in color. Avoid bunches with wilted, yellowing, or slimy leaves. Popular varieties include curly kale, which is great for salads and smoothies, and Tuscan kale (also known as Lacinato or Dinosaur kale), which is perfect for sautés and soups.

Organic vs. Non-Organic

Consider buying organic kale when possible, as it tends to have fewer pesticide residues. However, if you’re on a budget, non-organic kale is still a nutritious choice. Just make sure to wash it thoroughly before use.

Storing Kale

To keep your kale fresh, store it in the refrigerator. Place the unwashed leaves in a plastic bag with a damp paper towel to retain moisture. Properly stored kale can last up to a week.

Freezing Kale

If you have more kale than you can use, consider freezing it. Blanch the leaves in boiling water for a couple of minutes, then transfer them to an ice bath to stop the cooking process. Pat dry, store in airtight freezer bags, and you’ll have kale ready for your powdered kale recipes anytime.

Enjoying Kale

Kale can be enjoyed in a variety of ways. Eat it raw in salads with a bold vinaigrette to balance its natural bitterness, or add it to your favorite smoothie for a nutrient boost. Cooking kale softens its texture and reduces bitterness, making it suitable for soups, stews, and sautés.

Baked Kale Chips

For a healthy snack, try making kale chips. Tear the leaves into bite-sized pieces, toss with olive oil and a pinch of salt, and bake at 350°F until crispy. These make for a crunchy and nutrient-packed treat.

Smoothies and Powders

Adding kale to your smoothies can be a great way to up your daily greens intake. Blend it with fruits like bananas and berries for a delicious, nutrient-rich drink. Alternatively, consider using powdered kale for a convenient option.

Pasta and Grain Bowls

Kale pairs wonderfully with pasta and grain bowls. Simply sauté it with garlic and olive oil, then mix it into your favorite dishes for added texture and flavor.

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