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Kitchen Dictionary: kale

A nonheading member of the cabbage family. Kale has a mild, cabbage-flavor. Kale has long ruffled leaves that resemble large parsley sprigs with hues that vary from lavender to chartreuse. The variety most common in the US is deep green tinged with shades of blue or purple. Kale can grow in colder temperatures and withstand frost — which helps produce even sweeter leaves. "Kale" is a Scottish word derived from coles or caulis, terms used by the Greeks and Romans referring to many cabbage-like plants.


Season: available year-round

How to select: Choose richly colored, relatively small bunches. Avoid limp or yellowed leaves.

How to store: Keep in the coldest part of the refrigerator 2-3 days, after that the flavor becomes very strong and the leaves limp.

How to prepare: Remove the tough center stalk before use.

Matches well with: bacon, cheese, cream, garlic, lemon, olive oil, onions, potatoes

More Kale Recipes
Popular Kale Recipes
Healthy Bean Soup With Kale
Hearty Portuguese Kale Soup
Perfect Southern Greens (Kale, Beet, Collard Greens, Mustard)

Nutrition Facts

Calculated for 1 cup, chopped
Amount Per Serving %DV
Calories 33
Calories from Fat 4 (12%)
Total Fat 0.5g 0%
Saturated Fat 0.1g 0%
Monounsaturated Fat 0.0g
Polyunsaturated Fat 0.2g
Trans Fat 0.0g
Cholesterol 0mg 0%
Sodium 28mg 1%
Potassium 299mg 8%
Total Carbohydrate 6.7g 2%
Dietary Fiber 1.3g 5%
Sugars 1.3g
Protein 2.2g 4%

How is this calculated?