With long ruffled leaves that resemble large parsley sprigs and hues that vary from lavender to chartreuse, kale has a mild cabbage-like taste and delicate texture.

Like most cooking greens, kale can grow in colder temperatures and withstand frost — which actually helps produce even sweeter leaves. Kale can also grow well in the hot weather in the southern United States and in poor soil. Kale is an excellent source of vitamin A, folic acid, and vitamin C and contains both protein and fiber.

Kale is available year-round though it is most flavorful and abundant during the winter months. It is best to select small, deep-colored kale bunches with clean leaves. Avoid kale with dry leaves as well as that with dry, browned, yellowed or coarse stems. In the marketplace kale should be kept refrigerated or on ice (or in an outdoor market in the winter).

Best when kept at 32°, kale should be stored wrapped in plastic in the refrigerator crisper. Kale can only be kept for a few days.

Preparation

Prior to cleaning greens, any wilted or yellow leaves should be removed. Next, dunk greens into a bowl of tepid water a few times to clean. Drain and use a salad spinner to dry greens for use in salads. For use in cooking, it is not necessary to completely dry leaves.

Traditionally, greens are boiled or simmered very slowly with a piece of ham hock for an extended period of time until they are quite soft. This softens the texture and decreases some of their bitter flavor. Greens can also be steamed, microwaved, added to soups, salads, stews, and other dishes.

To decrease the bitterness of greens, blanch them in boiling water for approximately one minute prior to cooking (though this does diminish some if their nutritional value), the color, flavor and texture will be preserved. Greens can than be sautéed (do not use aluminum or iron pans), or added to various dishes during cooking.

Broccoli rabe is very bitter when raw so it is recommended to cook this vegetable.

Recipes

Ginger Kale Soup
Makes 4 servings
Each serving equals one Five A Day servings
Source: Melissa’s

Ingredients

4 cups kale heavy stems removed well washed & chopped
2 Tbsp water
1 Tbsp ginger root, peeled and mashed
1Tbsp virgin olive oil
2 Tbsp chopped onion
2 Tbsp flour
4 cups skim milk
¼ Tbsp cayenne pepper
salt and ground pepper
sherry
freshly grated nutmeg

Place the kale in a heavy saucepan with the water. Cover and cook on medium-low heat for about 5 minutes, stirring occasionally. Add more water if necessary. When the kale is almost limp, remove it from the pot. Using a food processor or blender, blend kale along with ginger. Process for a few minutes until very fine.

Heat the olive oil in the heavy saucepan. Add the onion and sauté for about 2 minutes. Whisk in the flour, being careful to keep the mixture smooth. Gradually add the milk and continue to stir. Season with salt, pepper, and cayenne. Add the kale mixture. Heat the soup until almost boiling. Ladle into bowls, and just before serving add 1 teaspoon of sherry to each bowl and mix gently. To finish, grate fresh nutmeg over each bowl.

Nutritional analysis per serving:  Calories 165, Protein 11g, Fat 4g, Calories From Fat 23%, Cholesterol 5mg, Carbohydrates 23g, Fiber 2g, Sodium 137mg.

Content source: Division of Nutrition and Physical Activity, National Center for Chronic Disease Prevention and Health Promotion