Enjoying fresh kale

Kale's earthy green leaves offer versatile nutrition benefits and can be prepared with a variety of dishes.

Kale, with its beautiful leaves and earthy flavor, is one of the healthiest vegetables. To enjoy the maximum nutrition and flavor, kale needs to be cooked properly. It is recommended to cut the leaves into half-inch slices and the stems into quarter-inch lengths and steam for five minutes. Kale’s nutrient richness stands out in antioxidant nutrients, anti-inflammatory nutrients and anti-cancer nutrients. Kale is an excellent source for vitamin K, which is a key ingredient in controlling inflammation. Kale also provides a valuable support for lowering cholesterol. The high fiber content of kale includes seven grams of fiber per 100 calories, which is a great support for the digestive system

Michigan State University Extension recommends inspecting your produce carefully, Selecting kale with firm, deep colored leaves and moist hardy stems. The leaves should look fresh and not wilted, with no signs of browning, yellow or small holes. Wash hands with warm water and soap for at least 20 seconds before and after handling fresh produce. Clean all surfaces and utensils including cutting boards and knives, with hot water and soap. Michigan State University Extension’s Enjoying Produce Safely (E-3256) does not recommend washing all of your produce after purchase. Just before use, rinse under running water only the produce you plan to eat. Store kale in plastic storage bags with much of the air removed as possible. It can be stored in the refrigerator without washing for about five days. The exposure to water encourages faster spoilage.

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