Kale - the king of cruciferous vegetables!

As many of our CSA shareholders are or will be digging into their boxes and finding some yummy Russian Kale... we wanted to highlight this wonderful vegetable for you....

Kale, a member of the cruciferous vegetable family (kin to cabbage, broccoli, and cauliflower) are one of the healthiest vegetables around! The beautiful leaves of the kale plant provide a wonderful flavor and more nutritional value for fewer calories than most other foods.

Another great idea is making Kale Chips!

• Tear the leaves from a bunch of washed and dried kale into bite-size pieces.
• Toss with a thin drizzle of extra-virgin olive oil (a couple of teaspoons will do) and massage lightly into the leaves.
• Sprinkle with a pinch of salt, tossing to distribute. Or leave out the salt and add the seasoning of your choice, such as curry powder, smoked paprika, or whatever you have on hand.
• Arrange leaves in a single layer on two large baking sheets.
• Bake at 350°F (180°C), switching baking sheets halfway through, until crispy and dark green (not brown), 12 to 15 minutes.
• Let cool slightly and dig in.

Enjoy!

To store, place kale in a plastic storage bag removing as much of the air from the bag as possible. Store in the refrigerator where it will keep for 5 days. The longer it is stored, the more bitter its flavor becomes. Do not wash kale before storing because exposure to water encourages spoilage.

Tips for Preparing Kale

Rinse kale leaves under cold running water. Chop leaf portion into 1/2" slices and the stems into 1/4" lengths for quick and even cooking.

To get the most health benefits from kale, let sit for a minimum of 5 minutes before cooking. Sprinkling with lemon juice before letting them sit can further enhance its beneficial phytonutrient concentration.

We recommend steaming kale for maximum nutrition and flavor. Fill the bottom of a steamer pot with 2 inches of water. While waiting for the water to come to a rapid boil chop greens. Steam for 5 minutes and toss with your favorite dressing.  

A Few Quick Serving Ideas

• Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
• Combine chopped kale, pine nuts, and feta cheese with whole grain pasta drizzled with olive oil.