Kale: Nutrition and Storage

Nutrition: Kale is a very good source of Dietary Fiber, Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese. The vitamin K content is especially high (1300% of the DV in a cup of chopped kale).

Kale and other vegetables

Lacinato kale (the dark leaves) along with other vegetables
- including kohlrabi, beets, strawberry spinach and purslane - from
a community gardener plot at the Grateful Tomato Garden.

Storage: To store, wrap kale in a damp towel or in a plastic bag and refrigerate, preferably in crisper drawer, for up to 1 week. Leaves will droop if allowed to dry out. Plunge in cold water for 10 minutes to rehydrate. Kale can also be frozen. Wash, separate from stem, and blanch leaves for 2 minutes. Rinse in cold water to stop the cooking, drain, and pack into airtight containers such as zip-lock freezer bags. Use the frozen kale in soups or sauteed dishes after thawing.

Background: Kale loves the cold and actually becomes sweeter after a light frost. It tolerates heat too, making it a versatile, long-season garden vegetable, even here in Utah.

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