Kale Is a Versatile Leafy Green
Every year I get so excited to finally get outside to plant all of my cool weather crops! Kale is one of my favorites to plant. I always plant more than enough of this cruciferous nutritious powerhouse, not only because I love to share it with others but because I can use the leaves in many different kinds of recipes!
The Most Common Types of Kale
To get started, let's take a look at the most common types of kale and which types are best for which recipes.
Common Curly Kale
Common curly kale is the type of kale that you would normally find in the grocery store. It ranges in color from a bright green to a dark purple. This type of kale has frilly edges with long stems and is best for chips and general cooking (i.e., sautés, smoothies, soups). When buying seeds, look for the names of “Vates Blue Curled Kale” and “Heirloom Siberian Curly Leaf”. I love the Heirloom Siberian Curly Leaf because it is prolific and delicious!
Lacinato Kale (AKA Toscano, Cavolo Nero, Dinosaur)
This type of kale originated in Italy, particularly in the Tuscany region. Italians refer to it as cavolo nero (black cabbage) due to its leaves that are so deep of a dark green they're almost black and its membership in the cabbage family (Brassica oleracea).
Lacinato kale, aka dinosaur kale, has a prehistoric look as well as reptilian-like textured leaves. When purchasing seeds, look for “Dinosaur Lacinato Blue Kale”, “Tuscan Kale”, or “Rainbow Lacinato Dinosaur Kale".
Lacinato kale is wonderful in lentil soups, as well as a great complement to legumes, grains, and sweet potatoes. It is a staple in Italian cuisine.
Red/Red Russian Kale
This flat-leaf kale has a range of color from deep red-hued leaves and stems to a gray-green leaf with a ruddy-colored stem, dependent upon the harvest time. Look for seeds labeled “Red Kale” or “Red Russian Kale".
Red Russian kale is considered the sweetest or most mild of all the kale. It’s best for making smoothies, juicing, sautéing, and tossing into salads. If you decide to use it in a salad, massage the leaves gently to bring out its flavor.
How to Prepare Your Kale Leaves Before Eating Them Raw or Cooking Them
Here are the basic steps for preparing your kale for whichever recipe you choose:
- Harvest fresh kale. Discard any wilted, discolored, diseased, or insect-damaged leaves. Choose leaves that are tender and attractive in color.
- Wash a small amount of kale at one time. Continually wash and drain the water until it is clean, clear, and free of grit.
- Cut off the stems and midribs, and discard.
Gluten-Free/Dairy-Free Zuppa Toscana Recipe
Being Italian, I can’t help but gravitate toward Italian Cuisine. Kale works so well with numerous Italian dishes. I am gluten- and dairy-free, so I’ve converted one of my favorites, zuppa Toscana, or Tuscan soup. Enjoy!
Notes
This recipe takes about 15 mins to prepare. You can use a dutch oven or a large stock pot. I use full-fat coconut milk to create a thick broth.
Ingredients
- 1 pound sweet fennel Italian sausage
- 4 strips of bacon, diced
- 1 onion, diced
- 6 cloves garlic, minced
- 1/2 – 1 tsp red pepper flakes
- 1 tsp oregano
- 1 tsp basil
- 1 ½ tsp salt (plus more to taste)
- 1/8 tsp cracked black pepper (plus more to taste)
- 3 Tbsp arrowroot starch
- 4 cups diced russet potatoes
- 32 ozchicken broth
- 1 cup full-fat coconut milk
- 4 cups curly kale
Instructions
Cook bacon until crispy, then remove from pot and set aside.
Remove all but two tablespoons of the bacon grease from the pot.
Next, add sausage to the pot. Brown the sausage and break it up as it cooks.
When the sausage is brown, add the diced onion, minced garlic, red pepper flakes, Italian seasoning, salt, and black pepper to the pot. Let everything cook for a few minutes until the onions start to become tender, roughly five minutes.
Sprinkle arrowroot starch over the meat mixture and stir until combined. If you want a thicker soup, add another tablespoon of arrowroot starch.
Add diced potatoes and chicken broth, and bring the soup to a boil. Reduce the heat and let the soup simmer for around 30 minutes, until the potatoes are tender.
Kale Chips Recipe
This recipe is super easy to make!
Ingredients
- 1 bunch of kale (Red Russian/Lacinato work well)
- 1 ½ teaspoons of olive oil
- Sea salt, to taste
- Toppings: you can coat them with various toppings like tahini, cashew cheese, nutritional yeast, Italian seasoning (basil, oregano, garlic), garlic powder, parmesan cheese
Instructions
Preheat your oven to 350 degrees.
Prepare kale as noted above. Cut the leaves into small pieces and arrange on a large baking tray.
Drizzle the olive oil over the kale and mix together with your hands until all the leaves have been coated.
Top with sea salt—or additional toppings, if desired—and pop the baking tray into the oven for about 10-15 minutes.
Remove from the oven when the leaves are looking browned around the edges. That's brown, not burnt. This is important!
Basic Kale Stir Fry Recipe
If you like the basics, this stir fry is it! I usually use this as a side dish. Prepare kale as noted above. Stir fry kale in toasted sesame oil for 5 minutes. Add some sesame seeds and/or soy sauce if desired. Serve.
Chicken Kale Stir Fry Recipe
Ingredients
- 1 pound chicken breast, cut into cubes or strips
- 2 tablespoons coconut oil
- 1/4 teaspoon sea salt
- 1 onion, diced
- 4 cups mixed vegetables (carrots, celery, broccoli, cauliflower, etc.)chopped into pieces or florets
- 1/4 cup coconut aminos
- 1 tablespoon raw honey
- 1 tablespoon lemon juice
- 2 cloves fresh garlic, pressed
- 1 big bunch of kale, leaves removed from stem, rinsed, and drained
- 1/4 cup green onion, thinly sliced
- Coarse black pepper, to taste
Instructions
In a bowl, combine the chicken, coconut aminos, garlic, honey, and lemon juice, and set aside.
In a large sauté pan, add coconut oil, onion, and sea salt, and sauté for about 5 minutes or until onions are translucent.
Add chicken mixture and cook for about 2 minutes.
Add chopped vegetables and cook for 2-4 minutes.
Stir in kale, cover with lid, and cook for another 2-4 or until the kale is slightly wilted.
Stir in green onions and season with pepper to taste.
Note: Different vegetables have different cooking times. Carrots take longer to soften than broccoli or cauliflower.
Steamed Kale Recipe
Prepare kale leaves as noted above and steam for 5-6 minutes. That's it. Enjoy!
Kale Juice Recipe
Kale actually has more of a mild flavor when juiced. Any type of kale works well in juicing.
This recipe is a great juice for detoxing!
Note:
The ginger adds some zing to your juice.
Ingredients
- 1 bunch of kale (no need to take out the stem)
- 1 lemon, peeled
- 1 green apple, cored
- 1 cucumber
- 1 1” ginger (optional)
Instructions
Prepare ingredients, put in juicer, juice, and drink immediately!
What do you do when you still have a ton of kale leaves left and you are tired of eating kale every day? You preserve it!It may sound strange, but it is true. You can preserve kale through canning, dehydration, freezing, and overwintering.
How to Can Kale
I believe that the process of canning can apply to almost anything and everything! Canning kale is no different than canning greens.
Note:
Kale can only be canned in a pressure canner.Before you begin, read as much information as you can find about canning greens and kale. One great resource is the National Center for Home Food Preservation guidelines for pressure canning kale.
Here are the steps to can kale:
- Harvest fresh kale leaves and prepare them as outlined above, washing and cutting off the stems and midribs. You will need an average of 4 pounds of kale per quart.
- Sterilize jars, lids, and jar rings by submerging them fully in boiling water for 10 minutes.
- Place 1 pound of kale at a time into a cheesecloth bag or blancher basket and steam until just wilted (2-3 minutes). They will continue to cook and wilt in the canning process.
- Add ½ teaspoon of salt (I use kosher pickling salt) to each quart jar.
- Fill jars loosely with greens.
- Add fresh boiling water and leave 1 inch headspace.
- Wipe off the rims of the jars with a damp paper towel or cloth. It prevents anything from sticking to the jar that could interfere with the sealing process. Place can lids and rings on jars and tighten (but not too tight).
- Process in a pressure canner according to pressure canning instructions.
How to Dehydrate Kale
Kale is a superfood that I love to dehydrate because I can use it in so many different ways! I can turn an arm-full of kale into chips or powder to add to smoothies or baked goods.
Note:
I use a basic food dehydrator instead of the oven.Although the dehydrator seems to take a long time, it effectively removes moisture from the kale, while the oven does not.
Ready-Set-Dehydrate!
- Pick kale first thing in the morning and prepare as outlined above. Dry the leaves fully.
- Remove ribs and stems and cut into 2-3” long ribbons or strips.
- Put on dehydrator trays and hit the start button!
If the weather isn't too humid, kale usually dries in 6-8 hours. You want the kale to be brittle or crumbly. If there is any type of limpness to the leaves, dry them longer for storage. You don’t want the leaves to mold.
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How to Freeze Kale
Freezing kale is another easy way to preserve your extra kale leaves. I like to freeze my kale in 1/2 cup portions that can be quickly and easily added to soups, stews, quiches, and so much more.
Notes
Blanching means submerging the vegetable in boiling water for a specified amount of time. The process slows the enzymatic activity that causes the vegetable to rot, slows the loss of vitamins, and enhances the color.
Ice bath basics: fill a large bowl (metal will chill faster than glass or plastic) with ice and cold water shortly before you’ll need it. If you do it too far in advance, your water will warm up and melt the ice.
Steps to Freeze Kale
- Harvest fresh kale. Wash and prepare.
- Remove stems from kale and tear into small pieces.
- Blanch small batches of kale in boiling water for 3 minutes, then immediately cool the kale down by plunging it into an ice water bath.
- Squeeze excess moisture out of the kale and press into standard-sized muffin pans (they are roughly 1/2 cup portions).
- Freeze for 3 hours or overnight.
- Take kale out of tins and put in plastic freezer bags for storage.
- Use within 6 months.
How to Overwinter Kale
If you don’t desire to go through the above methods of preserving your kale, overwintering kale provides an easy alternative option! Most kale varieties will survive temperatures as low as 20°F without cover. If your winter climate dips below 20°F, covering your plant will provide the protection needed to survive. Overwintering kale gives you an early start to spring growth because as soon as the weather warms up, you'll see new leaves!
Laura Christine — Kitchen Garden Expert
Laura is a Gardenary-certified garden coach with a background in naturopathy and over 40 years of gardening experience.
Her love of gardening started as a child, when she and her mother would garden together and she'd experience the rush of excitement that comes with picking a little bit of food she'd grown. She's passionate about using her garden experience now to teach others about growing their own food and how gardening can impact their personal health.
Her business,Kitchen Garden Expert, helps gardeners in the Kansas City area experience the joy of growing their favorite herbs, fruits, and vegetables in an organic and sustainable kitchen garden.
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