Kale is very high in nutrients and very low in calories, making it one of the most nutrient dense foods on the planet. A single cup served raw has a total of 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. It contains very little fat, but a large portion of the fat is omega-3 fatty acid called alpha linolenic acid. A single cup of raw kale actually contains more vitamin C than an orange! Wow! Add to that, the important minerals found in kale, some of which are generally lacking in the modern diet — this includes calcium, potassium and magnesium.
If you want to dramatically boost the amount of nutrients you take in, consider loading up on kale. Fortunately… adding this green to your diet is relatively simple. You can simply add it to your salads or smoothies, make kale chips, or use it in recipes. Humble Umbel Farm will have kale at the market this Saturday.
Store kale in the fridge for a week. Wrap greens in a damp paper towel if you plan to store longer. Unwashed greens last longer, so only wash right before you plan to cook. Greens also freeze well. Blanch in salted boiling water for several minutes, drain and plunge into ice water. Chill for two minutes; drain. Pack in freezer containers/bags.
Kale is a versatile leafy green — it’s delicious in soups, on pizza, in whole-grain salads, or even roasted as kale chips. If eating it raw, slice it very thinly, in a chiffonade.