How to Cook Kale

Kale was prehaps the first form of cabbage to be cultivated as long as two thousand years ago. Kale is quickly identified by its very curly leaves arragned like a bouquet.

Availability: All year: peak December through April.

Buying Guide: Look for crisp, dark, and tender greens. Avoid those with yellow or brown wilted leaves, bruises, coarse stalks, or woody stems. Smaller leaves tend to be milder and more tender.

Storage: Refrigerate, unwashed, in a plastic bag up to 3 days.

History: Kale, collards, and mustard greens are members of the Brassica, or cabbage, family. Mature greens might need long boiling to become tender. Young greens can be stir-fried, steamed, or sautéd briefly. Greens are high in vitamin C and calcium.

  1. Rinse kale well in large bowl of warm water; place in colander. Drain.

    Thoroughly rinse the kale in a large bowl of water.
    Thoroughly rinse the kale in
    a large bowl of water.

  2. Discard any discolored leaves. To trim away tough stem ends, make "V-shaped" cut at stem end; discard tough stems.

    Discard any tough stems while trimming.
    Discard any tough stems while trimming.

  3. Prepare a chiffonade of the leaves by rolling them up jellyroll style.

    Roll up the kale leaves and cut them crosswise.
    Roll up the kale leaves
    and cut them crosswise.
  4. Slice the rolled leaves crosswise into 1/2-inch-thick slices with chef's knife. Separate the kale into strips.

    Separate the sliced kale into thin strips.
    Separate the sliced kale into thin strips.

  5. Add 1 tablespoon of olive oil to large, heated skillet. Heat oil; add strips of kale. Cook and stir over medium-high heat 2 to 3 minutes until wilted and tender (older leaves may take slightly longer).

    Cook the kale until it is wilted and tender.
    Cook the kale until it is wilted and tender.

To get some delicious kale recipes, check out 10 Ways to Cook Kale.

Spinach is another delightful green vegetable that is extremely good for you. Find out how to prepare it in the next section.

Not what you're looking for? Try these:

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