4 OZ Organic Baby Kale

Description

Kale is a non-heading, leafy form of wild cabbage that comes in a range of shapes, sizes, and colors, such as blue-green, yellow-green, white, red, or purple. It is hardy and fibrous when fully mature, and tender enough to be used as a raw salad green when young. The pale green stems are tough and typically removed, while the tightly curled leaves are chewy yet succulent. Depending on the variety, Kale can sometimes be spicy, other times a bit sweet, and usually slightly bitter. In general, Kale offers an earthy flavor with a nutty sweetness that is accentuated when cooked.

Additional information

Kale Properties

NUTRITIONAL BENEFITS

Kale is a nutrition superstar due to the amounts of vitamins A, K, B6, and C, calcium, potassium, copper, and manganese it contains. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. So, it’s a very diabetes-friendly/weight-friendly vegetable. This vegetable offers many health benefits, including potentially reducing the risk of various types of cancer. The only people who may need to avoid or limit kale intake are those that form oxalate containing kidney stones or take the blood thinner Coumadin/Warfarin. Be sure to check with your doctor or dietitian if you have questions.

Recipes

Kale holds its texture well in cooking, and it can be steamed, stir-fried, roasted, or eaten raw. You can turn it into smoothies, kale chips, wilt it into soup, mash it with potatoes or turn it into pesto. Always remove the middle rib as it tends to be overly tough and fibrous and imparts a more bitter taste when eaten.

TRY A RECIPE WITH KALE

Braised kale with cherry tomatoes

Kale holds its texture well in cooking. Although any variety will work in this dish, curly, dark green dinosaur kale looks spectacular, especially alongside a mix of red, yellow, and orange cherry tomatoes. Serves 6.

Ingredients

• 2 teaspoons extra-virgin olive oil
• 4 garlic cloves, thinly sliced
• 1 pound kale, tough stems removed, and leaves coarsely chopped
• 1/2 cup low-sodium vegetable stock or broth
• 1 cup cherry tomatoes, halved
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon salt
• 1/8 teaspoon freshly ground black pepper

Directions

In a large frying pan, heat the olive oil over medium heat. Add the garlic, and saute until lightly golden — 1 to 2 minutes. Stir in the kale and vegetable stock. Cover, reduce the heat to medium-low and cook until the kale is wilted and some of the liquid has evaporated — about 5 minutes.

Stir in the tomatoes, and cook uncovered until the kale is tender — about 5 to 7 minutes longer. Remove from heat, and stir in the lemon juice, salt, and pepper. Serve immediately.

Nutritional analysis per 1/ 1/2 cup serving: 70 calories, 2 grams total fat,  0.5 grams saturated fat, 0 grams trans fat, 1 gram monounsaturated fat, 0 milligrams cholesterol, 133 milligrams sodium, 9 grams total carbohydrates, 3 grams dietary fiber, 3 grams total sugars, 0 g added sugars, 4 grams protein