Nutritional Value & Health Benefits
There are four main types of kale.
Curly: These have bright, dark green or purple leaves. The leaves are ruffled, hence the name. They are sold in bunches, and stalks are fibrous.
Lacianto: These have dark, blue-green leaves with a wrinkled and firm texture.
Red Russian: These have red-tinted, flat leaves that resemble big oak leaves. Leaf stems are reddish-purple.
Redbor: These have dark red leaves that almost looks purple. Leaf edges are very wrinkled.
Nutrition Facts (1 cup raw)
Dietary fiber 1 grams
Protein 1 grams
Carbohydrates 1 g
Vitamin A 80 micrograms
Vitamin C 19 mg
Calcium 24 mg
Selection & Storage
Choose kale that is dark in color with small to medium leaves. Kale can be stored in a plastic bag in the refrigerator crisper drawer for up to 5 days. Kale can be frozen and dried.
Preparation & Serving
Kale can be steamed, mirowaved, or sauteéd, or added raw to smoothies, salads, and soups.
Steam: Bring water to a boil in a pan with a steamer basket. Reduce heat to low, add kale, and cover. Steam until tender (about 10 minutes).
Microwave: Place kale in a micorwave-safe bowl with about 1 teaspoon of water. Cover the bowl and cook for about 2 minutes for every 2 cups of kale. Drain and serve.
Sauté: Heat 1-2 tablespoons of olive oil in a skillet. Add kale, turn heat to medium-high, stir, cover, then cook for aproximately 5 minutes.