Kale is a superfood! It’s low in fat, saturated fats, and cholesterol free. It’s also low in sodium, an excellent source of vitamin A and C, and a good source of calcium and potassium. Kale is one of the more well known leafy greens in the Brassica family.
At KCSA we generally grow two types of kale: curly kale and lacinato kale. Curly kale is more bitter and tougher than lacinato kale and the stems should be removed before using. Lacinato kale is milder in flavor and can be used in place of any green in a recipe.
Both types of kale are good eaten raw, juiced, sauteed, steamed, and put into smoothies and soups.
When eating kale raw, it is best to massage it with lemon juice and/or salt first, to tenderize the leaves. You can then add any type of salad dressing and fixings to finish it off.
Best stored in bags or containers in the fridge. For long term storage curly kale can be roughly chopped, spread out on cookie sheet, frozen and then stored in freezer in bags for soups, sautees, and smoothies
RECIPES
Easy Massaged Kale
1 large bunch curly kale
2 tablespoons extra-virgin olive oil
juice of 1 lemon
½ teaspoon fine sea salt
freshly ground black pepper to taste
¼ cup nutrition yeast (optional)
Other salad fixings (nuts, fresh or dried fruits, hemp seeds, ect)
Tear the kale leaves from their stems and break into bite sized pieces. Wash and dry thoroughly. (Compost stems or save for juicing or pesto.) Sprinkle the oil, lemon juice, salt and pepper over the kale and use your hands to massage the dressing into the leaves. Do this however you like, you really can’t go wrong. In a minute or two the leaves should be more tender and ready to eat! Top with nutritional yeast for an umami flavor or other favorite salad fixings. (https://umamigirl.com/simple-massaged-kale-salad/)
Sweet Potato, Kale, and Chicken Soup
Simple Caramelized Butternut Squash and Kale Florentine Lasagna
