Kale is a good source of vitamins A, C, and K. In fact, just one cup of kale provides more vitamin A and K than you need in a whole day.
Veggie Guide: Shopping, Storage, Preparation, and More
- Choose firm, crisp and deeply colored leaves.
- Refrigerate in an open plastic bag for up to 5 days.
- Rinse, tear off leaves from thick stems. Throw out stems.
- Eat raw, sautéed or baked into crispy chips
- Tastes great with lentils, onion, sausage or tomato
- Season with garlic, lemon or red pepper flakes
Start Simple with MyPlate
- Substitute kale in recipes that call for spinach or collard greens.
- Add a handful of chopped kale to other lettuces for a tossed green salad.
- Add chopped kale to a stir-fry.
- 1 head kale
- 2 Tbsp vegetable oil
- 1/4 tsp salt
- Preheat oven to 300°F.
- Rinse and dry kale.
- Remove the center ribs and stems from each leaf.
- Tear the leaves into 3-4-inch pieces.
- In a large bowl toss kale with olive oil with your hands, rubbing each piece of kale with the oil.
- Spread kale in single layer on 2 baking sheets lined with foil.
- Lightly sprinkle the kale with salt.
- Bake for 18-20 minutes.
- Remove from oven.
- Store in an air-tight container for up to 1 week.
Recipe is an excerpt from I ❤️ Vegetables book.
Free recipe cards below for download in English or Spanish.
Nutrition Facts per serving:
90 calories; 7g fat; 6g carbohydrates;
3g protein; 2g sugars; 0mg cholesterol; 170mg sodium.
View our What’s In Season GUIDE for SPRING for a printable, 2-sided, complete list of fruits and vegetables in season plus shopping, storage, preparation, and start simple tips.