Kale

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Kale

Kale is a leafy green that is a good source of vitamins A, C and K, calcium, potassium, iron, manganese and phosphorus. It is one of the healthiest vegetables on the planet. Not only does it help lower cholesterol, studies show it provides cancer protection and may even slow its progression.

How to pick kale

Look for firm deep-colored leaves with hardy stems.  Kale, if conventionally grown, may contain a fair amount of pesticides. If possible, you may want to purchase organic kale.

How to store kale

Keep kale stored in an airtight storage bag and use within a few days. Do not wash kale before storing in the refrigerator.

How to cook kale

Kale can be eaten raw in a salad or a sandwich. Kale is most nutritious when eaten raw, but alternatively you can use these preparation methods:

Kale chips: Toss with your favorite oil, spread out kale on a baking sheet, season and cook at 300°F for 12-15 minutes, or until crisp.

Sautéed: Add clean kale to sauté pant with 1 tablespoon olive oil. Cook kale for three minutes.

Boiled: Add clean kale to boiling water and boil for one minute.

Many of the most healthful salad vegetables are high in beneficial, but bitter tasting, plant compounds.  To tame the bold flavors, mix small amounts of bitter greens with milder lettuce.  Add avocados or dried or fresh fruit.  A honey-mustard dressing will mask some of the bitter flavors as well. 

Recipe:

Kale Caesar salad

Ingredients:

¼ cup mayonnaise

¼ cup finely grated Parmesan

2 tablespoons fresh lemon juice

2 tablespoons olive oil

1 teaspoon Dijon mustard

1 teaspoon Worcestershire sauce

½ bunch kale

2 hardboiled eggs, chopped

¼ red onion, thinly sliced

Directions:

In large bowl, whisk together mayonnaise, Parmesan, lemon juice, oil, mustard, Worcestershire, salt and pepper. Add kale, eggs, and onion and toss to combine.

 
 

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