This vita veggie is sweetest in late fall and early winter, after it’s been exposed to a frost. It’s loaded with antioxidants, calcium, and fiber. Coming from the spinach and chard families it can be prepared similarly.
Choose kale that is vibrant in color and crisp. Tasty varieties include Tuscan, curly and Red Winter.
Store it for no more than 3-4 days – the taste loses its pungent earthiness and becomes bitter as it ages.
Kale can be treated just like it’s cousin spinach. Saute it in a pan with a touch of olive oil, mix it into your salad or add to an omelet or soup. For a healthy snack try kale chips. Clean and core the leaves. Tear them, place in a large zipper closing plastic bag, put in about a tablespoon of olive oil (flavored varieties add a nice touch) with a bit of salt-free seasoning such as Trader Joe’s Everyday Seasoning or Mrs. Dash. Shake the bag until all the leaves have a light sheen of oil. Place in a single layer on a baking sheet lined with parchment paper. Bake at 350 for about 7 minutes or until crisp. Depending on the amount of kale you are using it may take more than one batch. Very yummy!
Nutrition information: One 1-cup serving=33 calories, 1 gram of fiber,21 mcg folate, 329 mg potassium