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The oldest member of the cabbage family, kale is among the earliest cultivated and was a favorite vegetable in ancient Rome.  It is a powerhouse vegetable, very rich in vitamins A, C, and the mineral calcium.  It is also high in the B vitamins.  Kale is the highest in protein of all the other vegetables.

Kale leaves should be washed carefully, remembering to check the undersides for any traces of sand or soil.  Remove stems from mature kale leaves by folding the leaf in half lengthwise, then stripping or slicing away the thick stems.  Very tender young leaves may be cooked stem and all.

To store kale, wrap in a damp towel or in a plastic bag.  Refrigerate, preferably in a hydrator drawer.  Leaves can be stored for up to one week.  They tend to wilt if allowed to dry out.

Kale leaves can be steamed or sauteed.  Steam mature kale leaves for 4-5 minutes in steamer, depending on age, size, and amount. It will be ready when the leaves are limp but still retain some texture.  Steamed kale can be tossed with olive oil, lemon juice, and a dash of salt and pepper.   Try adding a little diced raw garlic for additional flavor.  Tender young kale leaves can be sauteed in butter with garlic and onions.  Sauteed kale is a wonderful addition to omelets, quiches, scrambled eggs, casseroles, or mashed potatoes.  Chopped or sliced raw kale can be added to soups or stews toward the end of the cooking time.

Kale can also be used in salads, but because the leaves are somewhat tough and a little bitter in flavor, you’ll need to do one simple task–massage it! Start by removing the stems. Discard them. Chop the leaves into bite-sized pieces. Place them into a large bowl, adding a little olive oil and a pinch of salt. Grab leaves by handfuls and massage them roughly for 1-2 minutes, until the stiff leaves turn soft and silky. You can see and feel it happening. The leaves will darken and shrink by one half in volume. The flavor will change as well. Taste it and you’ll notice the difference. The best way to know if you’ve massaged it long enough is to take a bite.

More Recipes Using this Produce

Recipes

Low Carb Delicata Squash with Kale and Pecans

Low Carb Delicata Squash with Kale and Pecans

This quick and easy side dish was found on the site "Step Away from the Carbs". ...
Roasted Delicata Squash, Kale and Leeks with Farro

Roasted Delicata Squash, Kale and Leeks with Farro

Mary Kasprzak (pronounced Kas-per-zak) writes and shares this recipe and many others ...
Spaghetti Squash with Chickpeas and Kale

Spaghetti Squash with Chickpeas and Kale

From the website "Love and Lemons", created by Jeanine Donofrio and her husband ...
Kale with Mushrooms and Bacon

Kale with Mushrooms and Bacon

Shared by CSA members Kern and Aileen Hough of Eagan, the quantities in this recipe ...
Kale-Basil Pesto

Kale-Basil Pesto

CSA member Becky Tschida shared this delicious pesto recipe with us. Originally from ...
Sheet Pan Lemony Chicken with Potatoes and Kale

Sheet Pan Lemony Chicken with Potatoes and Kale

Darleen Harens, one of our CSA members, sent this recipe to us a few weeks ago. ...
Smoky Red Potato and Greens Tacos

Smoky Red Potato and Greens Tacos

Found on the website "Cooking Light", the original recipe called for collard greens. ...
Maple-Glazed Parsnips on Kale

Maple-Glazed Parsnips on Kale

Parsnips have a naturally sweet flavor, and the process of caramelizing them in this ...
Kale, Cherry Tomato and Bacon Salad with Hot Bacon Dressing

Kale, Cherry Tomato and Bacon Salad with Hot Bacon Dressing

Shared by food writers Jess Fleming and Nancy Ngo in the St. Paul Pioneer Press ...
Spaghetti Squash Chicken Lasagna

Spaghetti Squash Chicken Lasagna

Found on the Food Network website and created by Min Kwon, this hearty casserole ...
Kale, Fennel and Kohlrabi Slaw

Kale, Fennel and Kohlrabi Slaw

This recipe is from the "Edible Sarasota" magazine and website. Elizabeth Sniegocki ...
Kale, Potato and Mushroom Skillet

Kale, Potato and Mushroom Skillet

Found of the Food52 website and contributed by Laurie15, this side dish is a nice ...
Simple Pumpkin Soup

Simple Pumpkin Soup

This very easy soup recipe was shared by Dana, who blogs on her site ...
Low-Carb Sausage and Kale Mock Lasagna Casserole

Low-Carb Sausage and Kale Mock Lasagna Casserole

Shared on Pinterest by Kalyn Denny, this delicious gluten-free casserole is so easy ...
Roasted Spaghetti Squash and Kale

Roasted Spaghetti Squash and Kale

Found on the Pioneer Woman website, Ree Drummond is the creator of this delicious ...
Sauteed Kale and Mushrooms with Ravioli

Sauteed Kale and Mushrooms with Ravioli

Found on Pinterest, this recipe was shared by Sandra, who blogs on her site Sandra's ...
Kale, Corn and Jalapeno Muffins

Kale, Corn and Jalapeno Muffins

This is one of Martha Stewart's recipes, found on her website, ...
Healthy Kale and Cauliflower Soup

Healthy Kale and Cauliflower Soup

Shared on Pinterest by Deron Macey, who writes on her blog, Running on Real Food, ...
Roasted Beet and Kale Salad

Roasted Beet and Kale Salad

This recipe is featured on allrecipes.com.  Made ahead, it's an excellent dish to ...
Acorn Squash Soup with Kale

Acorn Squash Soup with Kale

Included in Martha Stewart's collection of recipes, this recipe was also found at ...
The Best Kale Salad

The Best Kale Salad

This recipe was found on the Allrecipes.com website. It was shared by Alli ...
Kale and Potato Tarragon Salad

Kale and Potato Tarragon Salad

This recipe was found in the book titled "From Asparagus to Zucchini: A Guide to ...
Beet Soup

Beet Soup

We're arriving at that time of year when a steaming bowl of soup is just what's ...
Warm Winter Kale and Delicata Squash Salad with Maple Vinaigrette

Warm Winter Kale and Delicata Squash Salad with Maple Vinaigrette

This recipe was shared on Pinterest by Chelsea. She brought it to a Thanksgiving ...
Savory Chicken Kale Soup

Savory Chicken Kale Soup

This recipe was found on the web-site BestRecipeBox.com, and it was featured on ...
Creamy Millet and Kale Salad

Creamy Millet and Kale Salad

This recipe was discovered for us by Jane Pahl, and it was featured on the ...
Beet, Kale and Kohlrabi Salad with Grapefruit Vinaigrette

Beet, Kale and Kohlrabi Salad with Grapefruit Vinaigrette

Servings: 4 Ingredients: 1 bunch kale 1 bunch lettuce 1 kohlrabi 1 beet 2 ...
Kale and Feta Salad

Kale and Feta Salad

Servings: 4-6 Prep time: 15 minutes  Ingredients: 1 bunch kale, large ...
Potato, Kale and Corn Chowder

Potato, Kale and Corn Chowder

Found on Pinterest, this recipe was adapted from Tyler Florence's corn chowder ...
Kale Frittata

Kale Frittata

This recipe was found on Pinterest, shared by Kirsten, who writes at My Kitchen in ...
Red Beet Smoothie

Red Beet Smoothie

Ingredients: 1 apple, peeled, cored, and chopped 1 fresh beet, cooked until tender ...
Massaged Kale Salad

Massaged Kale Salad

This is a quick and easy to prepare salad shared by one of our new members, ...
Strawberry Kale Spinach Smoothie

Strawberry Kale Spinach Smoothie

Strawberry Kale Spinach Smoothie Yield: 2 smoothies Ingredients: 2 ...
Apple Cider Quinoa Stuffed Acorn Squash

Apple Cider Quinoa Stuffed Acorn Squash

Ingredients: 2 acorn squash 1 cup quinoa 1 3/4 cups apple juice or cider 1  ...
Mexican Corn Panzanella Salad

Mexican Corn Panzanella Salad

Ingredients: 2 medium ears of corn, husked 4 tablespoons extra virgin olive ...

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