Do you have a batch of kale that is about to go bad? Freeze it for future use! Here are my tips & and tricks for How To Freeze Kale and the best ways to use it!
Freezing kale is a wonderful way to always have greens on hand for easy veggie-loading and helps to reduce food waste. With the rising costs of groceries, I am always looking for ways to stretch our budget — so learning How to Freeze Kale (among other produce) was a no-brainer for me! Keep veggies on hand for smoothies, soups, and more — rather than languishing in your fridge? And all for zero extra dollars? Yes, please!
How to Freeze Kale
Step-by-step, here is How to Freeze Kale so that you always have it on hand for green smoothies, soups or for blending into baked goods. Freezing helps you to retain the nutrition of kale while preventing food waste and making sure you always have a stash of greens on hand for easy veggie-loading!
Wash and dry kale. Be sure to pat it as dry as possible so that ice doesn’t form on the leaves.
Remove the leaves from the fibrous stem. The stem is tough and not super fun to eat. Simply cut or rip the leaves from the stem.
Place kale leaves into a freezer-safe container. I like to use gallon silicone bags, but a gallon ziplock or reusable container will work just fine.
Seal and place into freezer for at least 3 hours.
Remove frozen kale from the freezer and use as desired in smoothies, soups, or defrost to add to muffins and pancake batter.
Do you need to blanch kale before freezing?
You can blanch fresh kale before freezing to help minimize bitterness, but I personally find this to be an unneeded step since I tend to use frozen kale in recipes that balance out kale’s natural flavors.
If you do not plan to add your frozen kale to recipes that might mask its natural bitterness, you may prefer to blanch your kale by adding it to a pot of boiling water for 2 minutes and then quickly transferring the blanched leaves to a bowl of ice water to stop the cooling process. Once blanched and cooled, follow the steps below to freeze your kale.
Can you freeze bagged kale?
Yes! However, most bagged kale has not had the fibrous stems of the veggie removed before being chopped up. The stem is edible, so no need to pick through your bagged kale and remove it from all the little pieces if you don’t want to. Just be aware that when added to a recipe this way, it might be a bit more chewy.
Can you freeze cooked kale?
Yes. Many people prefer to blanch their veggies before freezing because it helps to preserve their natural colors and some find it reduces bitterness. However, it is not necessary if you prefer to skip this step.
Is it better to freeze kale raw or cooked?
Totally a personal preference. Both will work. The only difference that I have found is that you can blanch fresh kale before freezing to help minimize bitterness, but I personally find this to be an unneeded step since I tend to use frozen kale in recipes that balance out kale’s natural flavors.
How long can you freeze kale?
Kale should last in your freezer for about 6 months. Be sure to securely close your container to prevent freezer burn.
Does freezing kale cause it to lose nutrients?
No! Quite the opposite! Freezing kale while fresh helps for it to retain its nutrients. This is true for all frozen veggies, so don’t be afraid to freeze your veggies and use them!
Frozen kale thaws very quickly, so it does not need to be thawed when adding it to smoothies, soups, and stews. If you are planning to blend it into a muffin or pancake batter, I would suggest thawing it so you can drain off any access water the plant released. Added moisture can result in mushy baked goods, which is never fun.
Recipes that can use frozen kale
Want some inspiration to use all of that frozen kale? These are some of my favorite kale recipes that work well with frozen spinach!
Kale Mango Smoothie
Veggie-Loaded Tortellini Soup (vegetarian)
Super Healthy Fudge Pops (with added veggies)
Mushroom Kale Frittata
Power-Up Green Smoothie
Kale and White Bean Soup
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Do you have a batch of kale that is about to go bad? Freeze it for future use! Here are my tips & and tricks for How To Freeze Kale and the best ways to use it!
Prep Time10 minutesmins
Cook Time0 minutesmins
Total Time3 hourshrs
Servings: 5cups
Calories:
Author: Taesha Butler
Equipment
1 freezer safe container
Ingredients
1bunchkaleabout 1 pound
Instructions
Wash and dry kale. Be sure to pat it as dry as possible so that ice doesn't form on the leaves.
Remove the leaves from the fibrous stem. The stem is tough and not super fun to eat. Simply cut or rip the leaves from the stem.
Place kale leaves into a freezer-safe container. I like to use gallon silicone bags, but a gallon ziplock or reusable container will work just fine.
Seal up your bag or securely close container. Place into the freezer.
Blanching kale before freezing prevents the leaves from turning bitter, helps maintain their color and extends storage life. Blanched kale can be frozen for up to six months. To blanch kale, bring a large pot of water to a boil and fill a large bowl with ice water.
Blanching kale before freezing prevents the leaves from turning bitter, helps maintain their color and extends storage life. Blanched kale can be frozen for up to six months. To blanch kale, bring a large pot of water to a boil and fill a large bowl with ice water.
If you do too, we've got all kinds of kale recipes that show off the variety of ways to put it to work—whether that's baked with coconut flakes and nutritional yeast, blended into a smoothie with avocado, subbed in for basil in a pesto, covered in chicken schmaltz and served up with rice... or, massaged into salads, ...
All leafy greens need to be blanched before freezing. Blanching slows or stops the action of enzymes that would lead to spoilage—and helps vegetables keep their bright color, flavor, texture, and nutrition.
For frozen kale that lasts eight to 12 months, blanch leaves and stems. Blanch leaves for 2.5 minutes, covering the boiling water pot with a lid to steam-heat floating leaves. Blanch stems for 3 minutes. Place leaves and stems in ice water for the same amount of time.
Kale can be frozen without blanching but should be used within 4 weeks. Blanching greens before freezing stops the naturally-occurring ripening enzymes in the leaves. This will ensure that the leaves taste fresh and will not develop a bitter taste. Blanched kale will last up to 1 year in the freezer.
Kale, along with other cruciferous vegetables, contains a high amount of goitrogens, which are compounds that can interfere with thyroid function ( 8 ). Specifically, raw kale contains a type of goitrogen called goitrins.
Blanch Them. Blanching your greens is key to getting that bitterness level down. Because glucosinolates are water-soluble compounds, a lot of them are leached out into the water, allowing for a less bitter green.
Yes, kale does just fine in the freezer. You can expect frozen kale to do pretty well for six months in the freezer if it's been properly processed for freezing. After the six-month point, it may start to lose quality and flavor.
All of your prep leads to the creation of pungent isothiocyanates. By rinsing after prepping, you can remove some of the isothiocyanates for milder kale leaves that need less dressing to taste good.
According to Healthline, veggies are typically frozen right after they're harvested so they retain the majority of their nutrients. Some studies have even shown that certain items like broccoli and kale have higher levels of riboflavin and antioxidants respectively, when frozen versus when fresh.
Kale is also rich in lutein and zeaxanthin, antioxidants that reduce your risk of macular degeneration and other age-related eye diseases. Kale offers an abundance of nutrients that support heart health, including potassium, fiber, folate, and calcium.
Line a zip-top storage bag with paper towels. Place about two cups of dry kale inside the bag, squeeze out any excess air, and secure the bag. Store in the crisper drawer of your fridge for five to seven days. The stems should face toward the back of the fridge, where the air is colder.
Raw kale can be hard to digest. Kale's fibrous cell walls may prevent your body from absorbing nutrients, but cooking kale can reduce its antioxidant content. Nutrition experts say steaming kale is a good way to make it easier to digest while preserving most of the nutrients.
Cooking kale may lower its antioxidant content and vitamin C content, but that isn't to say cooked kale isn't healthy for you too. Another study found steamed kale can lower cholesterol and decrease the risk for cardiovascular disease and cancer.
According to Healthline, veggies are typically frozen right after they're harvested so they retain the majority of their nutrients. Some studies have even shown that certain items like broccoli and kale have higher levels of riboflavin and antioxidants respectively, when frozen versus when fresh.
How Long Does Kale Last? Like all produce, kale's shelf-life depends on how you store it. Raw kale will last up to a week in the refrigerator and about six months in the freezer. Cooked kale, meanwhile, will only keep for three to five days in the fridge.
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