Kale Tips

Kale is considered to be the most nutritious vegetable available, full of vitamins and antioxidants, so it's a great lifestyle solution to add it to your diet as often as possible! Prepare kale chips, sauté it in olive oil, add it as a base for salads, or chop it in stir-fries! This vegetable is a healthy addition to any meal!

Facts about Kale

Facts about:

• From the cabbage family and comes in green and purple varieties!

• It's 12ᵗʰ on the list of dirty dozen produce for pesticides, so consider buying organic if possible. I know that a local store in my area always carries organic kale for a reasonable price, so I swing by that store at least once a week to pick up a large head.

• Is used as a popular garnish on plates.

• Freezes well.

• Contains antioxidant nutrients, anti-inflammatory nutrients, and anti-cancer nutrients.

• Buy it when it is firm, and not wilted.

• Smaller sized leaves will be more tender and milder than large leaves.

• Is at its peak in the middle of winter through the beginning of spring, but is available all year long.

• Store it in a plastic bag and remove as much air as possible. Store it in the refrigerator and it should last up to five days. It gets bitter the longer you store it.

• Rinse it under cold water right before using it. Washing it and then storing it causes it to spoil faster.

• You can hold the stem and then run your hand along the stem and the leaf part pulls away. Quick and easy. The stem is tough.

Kale Chips

In the first episode below of In The Rainbow Kitchen, Hannah Robertson, and her mother Kia make a delicious batch of kale chips!

Tips for Using Kale

Tips to Use:

• Great chopped and used in vegetable soups.

• Great chopped and used in pasta dishes with spicy sausages, or pine nuts and feta cheese.

• Great chopped and used in stir fries. Add it at the end right before it is ready, because it cooks quickly.

• Can be stir fried with other greens and topped with eggs for a quick breakfast.

• Make Kale chips. Remove the tough stems. Chop the leaf parts into chip size pieces. Coat with sprayed olive oil and salt and bake at 350 until crispy, but not brown (10 to 15 minutes). They are great eaten as a snack, or on top of salads for a crunch. Kids love them.

• Great as the base for salad. You can knead it for a few minutes with your hands and it will quickly soften up. Add pears and walnuts and your favorite vinaigrette, for a delicious salad.

• Can be chopped and sautéed in a bit of olive oil with garlic and ½ cup veggie stock for a few minutes. Season with salt and pepper and a dribble of wine vinegar.

Adding Kale to your meal is a healthy diet habit. It offers so many health benefits. You are only limited by your lack of imagination!