March Featured Vegetable:

Seasonal vegetables are the most
flavorful, often affordable, and more
readily available.

Kale Guide: Shopping,
Storage, Preparation, and More

Tip: Kale leaves can be sandy. Get rid of sand easily by filling the sink with water, add kale and swish it around. Kale will float and sand will sink.

  • 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

Starting simple is a great way to try out a new vegetable, like kale. Here are a couple easy ways to enjoy kale.

  1. Substitute kale in recipes that call for spinach or collard greens.
  2. Add a handful of chopped kale to other lettuces for a tossed green salad.
  3. Add chopped kale to a stir-fry.



Kale Chips
Serves 4 (1/4 recipe servings)

  • 1 head kale
  • 2 Tbsp vegetable oil
  • 1/4 tsp salt
    1. Preheat oven to 300°F.
    2. Rinse and dry kale.
    3. Remove the center ribs and stems from each leaf.
    4. Tear the leaves into 3-4-inch pieces.
    5. In a large bowl toss kale with olive oil with your hands, rubbing each piece of kale with the oil.
    6. Spread kale in single layer on 2 baking sheets lined with foil.
    7. Lightly sprinkle the kale with salt.
    8. Bake for 18-20 minutes.
    9. Remove from oven.
    10. Store in an air-tight container for up to 1 week.

    Nutrition Facts per serving: 90 calories; 7g fat; 6g carbohydrates;
    3g protein; 2g sugars; 0mg cholesterol; 170mg sodium

    Recipe is an excerpt from I ❤️Vegetables book.
    Free recipe cards below for download in English or Spanish.

    English Recipe Card


    What Else is In Season
    Other Vegetables in Season include:

    • Asparagus
    • Broccoli
    • Cabbage
    • Green Beans
    • Greens: Kale, Chard, & Collards
    • Lettuce
    • Mushrooms
    • Onions
    • Leeks
    • Peas
    • Spinach

    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.