Wednesday, January 27, 2016

In Season: Kale

In the nineteenth century Scotland “kale” was a generic term for dinner. It was a staple several years ago for Scottish natives due to its hardy nature and resiliency to cooler weather. A member of the cabbage family, Kale has now made a comeback and is considered one of the best “super” foods around.

Selecting: Purchase kale that has a deep green color. Avoid kale that has wilted, yellow or insect damaged leaves. Smaller bunches will be more tender.

Cleaning and Preparing: Wash kale in water before consuming. Dry kale with a paper towel and fold in half for cutting. The spine of the kale is often tough so it is best removed before preparing.
Storing: Use kale within 5 days. The longer you store kale, the stronger and bitterer its flavor becomes.

Nutrition Highlights: Kale is rich in nutrients. Kale contains Vitamins A, C and K, calcium, iron and is a good source of fiber.

Kale makes a great side dish or addition to salads and soups. I made a Chopped Kale Salad. I used Kale, Spring Mix Salad, Pumpkin Seeds, Dried Cherries, and Sesame Seeds. You can add anything you enjoy in a salad and make it your own. This is just what I had at home and decided to use. Then I mixed up one of my favorite dressings to pour over the top.

Oregano Dressing: 1/3 cup Olive Oil, 2 teaspoons Sugar, 2 Tablespoons Lemon Juice, 1 Tablespoon Oregano. Mix it up and pour over salad. The best part is that you can adjust this dressing to your taste!



Want more ideas how to use Kale? Check it out here: http://www.fruitsandveggiesmorematters.org/top-10-ways-to-enjoy-kale


Enjoy!




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