Kale
Kale is a good source of vitamins A, C, and K. In fact, just one cup of kale provides more vitamin A and K than you need in a whole day.
Veggie Guide: Shopping, Storage, Preparation, and More
- Choose firm, crisp and deeply colored leaves.
- Refrigerate in an open plastic bag for up to 5 days.
- Rinse, tear off leaves from thick stems. Throw out stems.
- Eat raw, sautéed or baked into crispy chips
- Tastes great with lentils, onion, sausage or tomato
- Season with garlic, lemon or red pepper flakes
Tip: Kale leaves can be sandy. Get rid of sand easily by filling the sink with water, add kale and swish it around. Kale will float and sand will sink.
Start Simple with MyPlate
Starting simple is a great way to try out a new vegetable, like kale. Here are a couple easy ways to enjoy kale.
- Substitute kale in recipes that call for spinach or collard greens.
- Add a handful of chopped kale to other lettuces for a tossed green salad.
- Add chopped kale to a stir-fry.
Serves 4(1/4 recipe servings)
Ingredients
- 1 head kale
- 2 Tbsp vegetable oil
- 1/4 tsp salt
Directions
- Preheat oven to 300°F.
- Rinse and dry kale.
- Remove the center ribs and stems from each leaf.
- Tear the leaves into 3-4-inch pieces.
- In a large bowl toss kale with olive oil with your hands, rubbing each piece of kale with the oil.
- Spread kale in single layer on 2 baking sheets lined with foil.
- Lightly sprinkle the kale with salt.
- Bake for 18-20 minutes.
- Remove from oven.
- Store in an air-tight container for up to 1 week.
Recipe is an excerpt from I ❤️ Vegetables book.
Free recipe cards below for download in English or Spanish.
Nutrition Facts per serving:
90 calories; 7g fat; 6g carbohydrates;
3g protein; 2g sugars; 0mg cholesterol; 170mg sodium.
What Else is in Season
Other Vegetables in Season include:
- Asparagus
- Broccoli
- Cabbage
- Green Beans
- Greens: Kale, Chard, &
- Collards
- Lettuce
- Mushrooms
- Onions
- Leeks
- Kale
- Spinach
View our What’s In Season GUIDE for SPRING for a printable, 2-sided, complete list of fruits and vegetables in season plus shopping, storage, preparation, and start simple tips.
