Kale — Nutrients, Health Benefits, And Shopping Tips

Kale should have dark, lush green leaves that are firm and deeply textured. The leaves should feel sturdy and spring back when touched.

Pass over kale that is yellowing or has limp, thin leaves, which indicate it is past its prime. Fresh kale will be nutrient-rich and have a robust flavor, ideal for salads, smoothies, and cooked dishes.

Kale should be stored in the refrigerator's crisper drawer. Placing it in a plastic bag helps retain its crispness and nutritional value. Properly stored, kale remains fresh and ready for salads and cooking.

Leaving kale unprotected can lead to wilting and spoilage. Washing it before storage can introduce excess moisture, which is not recommended. Keeping it dry and cool helps maintain its texture and extends its shelf life.

Kale can last for 5-7 days in the refrigerator when stored in a plastic bag or container. For longer storage, kale can be blanched and frozen, lasting up to 12 months.

Leftover kale can be used in a variety of healthy and flavorful dishes. Chop it and add to salads with other greens, vegetables, and a tangy vinaigrette, or sauté it with garlic and olive oil for a simple and nutritious side dish. Kale is also great when added to smoothies, where its mild flavor blends well with fruits like bananas, berries, and apples.

Use kale in a stir-fry with other vegetables and a protein of your choice, or mix it into a soup or stew for added nutrition. If you have a lot of kale, consider making a batch of kale chips by tossing the leaves with olive oil and baking until crispy. Kale can also be added to a grain bowl with quinoa or rice, or used as a base for a pasta dish with garlic, chili flakes, and Parmesan cheese. For a quick snack, try massaging kale with lemon juice and olive oil to soften the leaves, then tossing with nuts, seeds, and dried fruit for a hearty salad.