Health Benefits
Kale is known for supporting eye health due to its antioxidants. Kale is also high in fiber, vitamin K, and vitamin C.
Cooking Methods
Before cooking, wash the kale thoroughly. Remove the thick stems and chop into desired size. Kale can be enjoyed raw or cooked. Try these different cooking methods!
Sauteing: Heat oil or butter in a pan. Add kale and cook for 5-7 minutes stirring often. Add seasonings.
Boiling/Blanching: Add kale to boiling water for 2-4 minutes. Drain then transfer to ice water. Remove kale and let it dry. This method is good for soups, casseroles, and freezing.
Baking: Toss kale with oil and seasonings. Bake at 300°F for 10-15 minutes.
Seasonings
For cooked kale, try adding salt, pepper, fresh or powdered garlic, and olive oil or butter.
Storage & Preservation
Try to avoid washing kale ahead of time to keep it fresh for longer. Store kale in the fridge wrapped loosely in a paper towel in a container to keep unwanted moisture out. To freeze, blanch the kale by adding it to boiling water for 2-3 minutes then transfer to ice water. Allow the kale to dry then freeze for up to 1 year.
