how to buy kale

Even a simple marinara or jarred tomato sauce can be tossed through hot pasta with julienned greens to wilt pasta down before serving (and I must mention that Brazil Nut Parm would top the dish off splendidly)! And, how about lasagna with greens? Look at this magnificent Vegetable Lasagna with Kale from Manifest Vegan.
I prefer to use mostly spinach, chard, collards, and kale, as they are best accepted by my whole family, but if you like those peppery greens, by all means, rotate them as much as the others.
If you want to freeze greens like kale and collards for smoothies, you can do so (I prefer them fresh, but it’s up to you).
Greens also lose some of their nutritional value with prolonged cooking, so brief is best, especially for more tender greens such as Swiss chard and spinach, and the leafy portions of such greens as bok choy or beet greens.
For sturdy greens with tough stalks (e.g., kale, collards), you will want to remove the leaves from the fibrous stalk.
Other seasonings you can add: splash of tamari or coconut aminos, squeeze of fresh lemon juice, zest of lemon or orange, tiny drizzle of pure maple syrup (just a 1/2 – 1 tsp to finish greens, if they taste slightly bitter to you), drizzle of toasted sesame oil, few drops vegan worcestershire sauce, etc.
Spinach is a step up in bitterness from lettuces, with what some might describe as a ‘mineral’ flavor, but still less bitter and pungent than many leafy greens so easier for children (and many adults!) to eat.
Sturdier, hardier greens such as collard greens and kale usually take a little longer to become tender and pick up a brighter green color.

For example, last year they found a single grape tested positive for 15 pesticides! So, since kale is on their list…buy it organically.
Last year, kale was added to the Environmental Working Group's Dirty Dozen.
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Kale is well loved by many insects, and organic growers typically cover the rows to shield the plants.
Kale is a cool weather crop; the best season is fall through winter into early spring.
Organic stores typically stock kale through the winter months.
Conventional kale is heavily sprayed with pesticides, and is also of issue due to heavy use of nitrogen-enriched fertilizers.
Canned: Canned kale can be stored up to 6 months.
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Food bloggers and home cooks have long asserted that homemade kale chips are far superior to the store-bought kind, and we tend to agree — but our readers recently reinforced this belief.
So we’re just saying — if you’re one of those crazy hooligans who actually likes controlling what goes into your body and you like to save money, you might want to consider making your own kale chips.
While considering taste testing the best kale chips on the market, we reached out to our readers to ask about their favorite brands.
Store-bought kale chips are EXPENSIVE, and homemade kale chips are not.
If your friends and family grew up shoving Doritos in their faces, it’s only natural for them to punch you in the forehead if you put a bowl of kale chips in front of them.
Kale chips have hit the shelves of most mainstream food markets, so it’s time to face the music and accept that they’re in our lives.
We gathered a large group of tasters to sample four different kinds of kale chips: two store-bought brands, and two homemade kinds.
As I was writing it, I kind of yawned a few times and thought to myself, am I really writing about how to keep lettuce and kale fresh, really? I’m writing this post because I want you all to see how easy it is to whip up a nightly salad on the fly without having to buy the pre-washed bagged lettuce or kale.
We eat tons of kale and lettuce on a weekly basis and I have found a handy way to keep them fresh longer, while also making it more convenient to just grab a handful of leaves when I want to throw a quick salad together.
Well, you may think this was a boring post but I Googled ‘how to store kale’ and it brought me here, so thank you for the tip! I’m so tired of my kale getting wilty before I can use it and I’m hoping this will help, even though I don’t have a salad spinner.
kale is very sensitive to ethylene, formed naturally from certain other produce, so store it away from those items.
So how do you tell if it is spoiled? Listed below are some quick tips on buying, storing and prepping  kale.
Last year, kale was added to the Environmental Working Group’s Dirty Dozen.
Now, you want to store kale in the refrigerator (duh!) but in the coldest part of the fridge.
First things first, DO NOT under any circumstance wash your kale before storing it.
With it’s recent popularity, you’d think that kale is something Lady Gaga invented.
Using these quick tips, you can have the freshest and healthiest kale out there.
Kale is not only super healthy, it is also super tasty.
I tightly wrap my kale in a paper towel and then place in an air-tight bag.
Kale tends to get more bitter the longer it is exposed to room temperature air.
Now, since kale bunches tend to be rather large, that is not always possible.
Kale is super fragile, despite its heartiness.
Though, buying kale isn’t the easiest thing to do.
A member of the cruciferous vegetable family, kale is a relative of broccoli, cabbage, and many other healthy green leaf vegetables.1 There are a few varieties of kale including curly kale, ornamental kale, and Tuscan or Lacinato kale known as “dinosaur” kale, each offering a slightly different taste and texture.
Kale is becoming a more popular vegetable as the now trendy kale chips have hit the health food market shelves as a healthy alternative to starchy potato chips.
One single-serving bag of these gourmet kale chips can cost you up to $10 — purchasing fresh kale by the bunch will save you tons of money while sparing yourself the extra calories from added processed ingredients.
Phytochemical isothiocyanates (ITCs) metabolized from glucosinolates found in kale, and high levels of sulfur compounds found in kale, help regulate and support detoxification at the cellular level.
The high levels of antioxidants found in kale have been linked to reduced oxidative stress and chronic inflammation associated with cancer preventative benefits.
Curly kale served an important role during ancient Roman times as a staple food for peasants and it is said that kale was brought to the United States by English settlers in the 17th century².
If you sauté kale with your scrambled eggs in the morning, mix in some black beans, cherry tomatoes and cilantro it’s delicious and a quick easy way to add kale to your diet.
Fiber-related components found in kale bind together with bile acids in the digestive tract and are excreted, thereby lowering cholesterol levels.
Look for kale in the cooled produce section of your local grocery store or health food market.
@Barry – Jessica has a baked Kale chips post coming up soon, we will likely put it up in the next 2-3 weeks.
It is recommended that you buy kale that is grown organically, as kale has become one of the newest members of the “Dirty Dozen,” a list of the most contaminated foods.
I break the kale into bite size pieces, add different seasonings to different batches, and bake at 375 degrees for about 15-20 minutes.
I KALE……I make kale chips!! They are an awesome treat that the entire family loves.
Tuscan kale, also called lacinato, dinosaur, or black kale, is easiest to handle and quickest to cook, thanks to crinkled leaves that are smaller and more tender than leaves of curly kale.
Leave water droplets clinging to the rinsed kale leaves before wrapping them in paper towels and sealing them in plastic.
Curly kale, the most common type, has veiny, sturdy leaves with curly edges and thick stems.
For lunch, tuck chopped kale into an omelet or frittata with sautéed onions, chopped fresh herbs, and crumbled ricotta salata or feta cheese.
Red kale has curly, frilly leaves; mauve-colored veins; and thick stems.
Rinse kale in cool water as soon as you get it home—this helps preserve freshness (and you’re much more likely to use it when it’s already clean).
For supper, add kale to a bowl with chickpeas, sliced carrots and celery, sautéed chopped onions, and just a little hot chicken broth.
Eating kale may support eye, liver, bone, and digestive health, as well as build up the immune system and help protect against certain kinds of cancer.
Kale is king among dark, leafy green vegetables: Several different varieties are grown, and each one is a powerhouse of flavor and nutrition.
Btw, I know you don't eat pasta, Bix, but adding cooked kale and beans to whole-grain pasta makes a fabulous meal!!! Especially if you have some pesto sauce to put on it (like arugula pesto, f'rinstance–mmmm)! But you could do "aglio e olio" treatment too & it would be just as good.
I have an awesome micro cooker for steaming in the microwave and I just chop up kale, throw in some water, the kale, and some salt and pepper.
just tried this method tonight – first time eating kale in as long as i can remember, and i think i just found my new base for salads.
I've also added your cooked kale recipe that was chopped in a food processor to mac n cheese.
Just made some spagetti sauce, with very little olive oil, will serve it over fresh whole wheat linguini, with your wonderful cooked kale and some mushrooms.
Try adding cooked Kale to your mashed potatoes as well as green onions (shallots).
Into your staemer place selectetdt veggies, cover with whole-leaf kale, then cover it with cabbage leaves & steam.
awesome recipe, really the first time trying kale in as long as i can remember.
I steamed my first purchase of kale (stems and all) with sea salt and a tab or two of butter.
For example, kale lemon gelato and streusel was one of chef Madison Cowan’s winning dishes last year on the Food Network program “Iron Chef America.” But you don’t have to be a pro to cook this hearty leafy green.
All types of kale can be eaten raw, but beginners might like the more tender dinosaur variety, says Dawn Jackson Blatner, R.D., author of “The Flexitarian Diet” (McGraw-Hill, 2009).
Although it’s usually started in the spring, late July is also a good time to plant kale, says Betty Sanders, a master gardener who oversees a 6,000-square-foot garden at the Massachusetts Horticultural Society in Wellesley.
“We buy more kale than any of the other related greens combined,” says James Parker, a buyer for Whole Foods Market.
Earthbound Farm Organic Mixed Baby Kales are wonderfully versatile performers in all kinds of recipes: substitute these tender-yet-robust baby leaves for ordinary lettuce in your favorite salad; zip them up in a power smoothie; add them to cooked dishes like pasta, frittatas, stir fries and soups.
Its leaves are sturdier than those of many other baby lettuces, so baby kale salads can stand up to a wide array of ingredients and bolder flavors without being overwhelmed.
Then, line a baking sheet with parchment paper and lay some of the leaves on top in a single layer.
Since going Paleo, though, baked kale chips have made a huge a comeback in our house.
In my pre-Paleo life, I tried making them a few times, but I found it soooo much easier to tear open a bag of potato chips.
Once the kale’s out of the oven, season the chips with some fleur de sel or your favorite seasoning salt.
Toss the dry leaves with avocado oil and use your hands to distribute the oil evenly.
Make sure the leaves are all flat and not folded over or they won’t crisp properly.
Then, in small batches, spin the leaves dry in a salad spinner.
For years, my super-chef sister’s been telling me about kale chips.
Then, remove the leaves from the stems and wash the leaves well in a few changes of water.
 The only mild organic greens I can get hold of are spinach and kale so I can’t do much rotation of my greens.
 I also use silicone trays and molds which makes it very easy to get the frozen greens out of them when they are frozen.
 You may prefer to blanch your greens to reduce the level of oxylates, retain the colour of the spinach brings out the flavour and reduces them down.
 As my greens are pre-blended it means less blending when I come to make my smoothie and they can be easily poured into molds and you can measure exactly how much you are using.
 I would add the frozen green chunks in at the end of making your smoothie as it will be easier for your blender to blend them.
 So that means I have to buy in bulk to last me 1-2 weeks, which means I have to freeze my greens to make them last.
 I think mini muffin trays are the perfect size to add to smoothies if you don’t have a high speed blender as the larger muffin trays may not be able to blend as easily.
 Here are the 3 ways to freeze your greens. You can follow these directions for any leafy greens.
 This will also reduce the amount of nutrients in the greens which is why I don’t do it.
Isn’t healthier to freeze the greens whole rather than blending them first? Doesn’t that make them lose more nutrients? I want to start freezing my greens since they always spoil but I want to keep all the vitamins.
 I more often use the larger muffin trays now as it makes it quicker to pour, remove them and pop a couple into a big batch of smoothie every day.
 I never used to bother buying organic greens.
 Continue to add your greens blending briefly until all your greens are added.
Add the first couple of handfuls to your blender and blend for a couple of seconds until the greens have been dispersed into the water.
Rhode's Delight (Feat.
Nagwoode – Rhode’s Delight (Feat.
Light Turkey and Kale Pasta Bake Recipe — Made healthier this casserole will become a staple in your home – kids love it too.
tomato cups with pesto pasta salad – With pesto, squash, feta cheese and your choice of kale or spinach, this whole-wheat pasta salad packs a vitamin-powered punch.
Pasta with goat cheese, lemon and kale is a meal that comes together in just 30 minutes.
Kale, Spinach and Goat Cheese Pasta-omited the goat cheese and used less pasta.
and im going to try making kale chips, adding it to frozen pizza, adding it to my fruit smoothies, and mixing it in with pasta.
That’s why we include not only those fruits and vegetables on Environmental Working Group’s current list, but produce that has made the list in the past, as well as information about pesticides used to produce meat, dairy and some other favorite foods that aren’t on Environmental Working Group’s latest dirty dozen list.
Note: Each annual dirty dozen list reflects testing data from the previous year’s harvest, and because some pesticide use is dependent on weather conditions that vary by farm, it may not reflect the pesticide residue on produce in your grocery store.
The New Dirty Dozen: 12 Foods to Eat Organic The latest list of foods with the highest pesticide residue includes some familiar fruits and vegetables, and some surprises.
Watchdogs like Environmental Working Group see those limits as too liberal, and see the dirty dozen list as a teaching tool to educate consumers about the benefits of organic food.
The USDA and farm and food industry representatives are quick to remind consumers that the government sets allowable pesticide residue limits it deems safe, and the produce for sale in your grocery store should meet those standards.
Even Environmental Working Group says that the benefits of eating fresh fruits and vegetables outweighs the known risks of consuming pesticide residue.
Since the USDA tests produce after a typical household preparation, fruits and vegetables with thick skins that are removed before eating (melons, avocado, corn, etc.) tend to have the lowest amounts of pesticide residue.
Eating organic means avoiding the pesticide residue left on foods, and it may even mean more nutritious varietals, though research into that subject has yielded mixed results.
I love greens a lot, eat a bowl full of salad or soup almost daily.But never tried kale.Seen it a lot in stores, recipes on blog but always wondered how it tasted.I think I ll get a bunch soon and make this powder, sounds like a wonderful idea!The first picture is sensational.
What an interesting idea! My mum’s been cooking kale for years and I love it’s rich, earthy, leafy green goodness so can imagine it would make a really intense, flavourful powder.
Once out of the oven and cooled I took the entire batch of kale chips for a spin in the food processor; the result was a fine emerald green powder with a savory depth of flavor that I could sprinkle with abandon on anything I chose.
I adore kale and eat it as often as I can – but have never thought to make kale chips, much less kale powder! Totally intrigued – thanks for the idea.
Wow, great idea Sylvie! The only problem is that we can buy kale only at autumn-winter time in Hungary so I have to wait to make this recipe until autumn.
I still haven’t tried kale chips though I’ve been meaning to.
I’ve made kale chips, but never thought of powder.
What a great way to use kale! I’ve never thought of turning it into a powder and using it in salads and vinaigrettes.
I’ve never tried crisping them up like this! I LOVE kale, can’t get enough of it.
I usually saute kale…I’ve never had kale chips, much less kale powder.
And I will admit that I’ve seen recipes for kale chips all over the internet…and I’ve still not decided to try them.
I have seen kale chips on TV and read about it everywhere, but your recipe is so ingenious that I can’t wait to try it in different food preparations, especially for the little picky eater at home.
This on popcorn would be fantastic! I just tried kale chips and am in love.