Kale 101: A Guide To Kale

Kale is a mighty, deep green leafy vegetable that has a delicious flavor and is a nutritional powerhouse. It is a versatile ingredient and can shine in many dishes from soups, stews, curries, salads, smoothies, or even as chips! It can elevate any meal with a pop of dark green, its hearty flavor, and its nourishing qualities. If you’re not used to cooking with kale, keep reading for our informative guide to kale to learn all it’s amazing possibilities!

What is Kale?

Kale is a leafy green vegetable, related to broccoli and mustard (yes you heard that right!). It is a member of the Brassicaceae or cruciferous family (which includes cabbage, cauliflower, and radish). It is a pretty hardy vegetable and some varieties thrive in cold climates while others in warmer zones. It has a milder broccoli taste and a very firm texture, depending on its variety.

What Are the Different Types of Kale?

• Common Curly Kale: This is the type we see most often at grocery stores or farmers’ markets. It’s voluminous, chewy, and curly with a thick and hard stem. It’s great for soups and stews. If you like to eat it in salads we recommend massaging it for a softer texture.
• Lacinato Kale (also called Dinosaur Kale, Cavolo Nero, or Tuscan Kale): This darker green (almost black) variety grows in warmer climates and has a much softer texture. We love using this one in stir-fries and veggie pasta dishes.
• Red Russian Kale: This type of kale is very resistant to frost (actually thrives in it!) and tastes better after longer cooking times. Also great for soups and hearty dishes, it has an intense blue-green color to it. Great for eating raw in salads too!
• Siberian Kale: This kale grows much larger than the rest but has the common love for chilly weather. It is sweeter than its relatives and has the capacity to become more tender.
• Redbor Kale: This gorgeous intense purple variety looks great in your garden as well as in your meals. It’s milder in flavor than the others.

Is Kale Nutritious?

YES! It is packed with amazing and vital nutrients, which make it a great option when trying to eat healthier. Kale is one of most nutritionally dense vegetables, providing lots of nutritional value without much effort, including:

• It contains large amounts of key vitamins, like A, K, C, B6 and folate.
• Plus vital minerals and electrolytes like Manganese, Calcium, Copper, Potassium and Magnesium.
• It’s high in antioxidants like Kaempferol and Quercetin.
• Helps decrease blood pressure, cholesterol, and blood sugar.
• Protects against heart issues, cancer, and eye problems!

How to Cut Kale and How to Cook Kale?

Cutting Kale

By Knife: To cut kale, you’ll need a good, sharp knife (see my knife skills guide here). Start by removing the stems, as they are very fibrous and almost inedible. Depending on the how you plan to use the kale, chop it like any other leafy green, although it will take more effort to chop since the texture is harder.
Removing the Stem: As we mentioned before, kale stems are not really edible so it’s best to remove them. One trick you can use is to hold the stem in one hand and use your other hand to strip leaves along the stem away from you.

No Need to Fancy Chop for Smoothies: If you’re planning on using your kale for smoothies, you can just destem and throw it in there. No fine chopping needed.

Cooking Kale

Raw: If you enjoy green salads, chopped kale makes a great addition. It’s chewier than lettuce or spinach, but gives the salad more volume and texture. Try cutting it into small pieces or ribbons for easier chewing (see how to ribbon here). If you’d like to soften the kale a bit, we recommend massaging it with some olive oil first.

Steamed: Another way to enjoy kale is steaming it. It will become tender and seriously delicious with a simple addition of drizzled olive oil or tahini and some sea salt.

Sauteed: This one is another favorite way to cook this mighty green. Sauteing it with some minced garlic and oil in the pan gives it a nuttier taste and a softer texture.

My Best Kale Recipes

Ready to dive in and give kale a spin? Try out some of these fan favorite recipes for kale:

• Salads: Strawberry Kale Salad, Crunchy Kale Slaw, Kale Chickpea Salad, Roasted Beet and Kale Salad, Sweet Potato and Kale Salad, Fall Quinoa Salad
• Soups: Hearty Kale and Bean Soup, Tuscan White Bean Soup, Mushroom Soup, Red Lentil Stew, Vegan Minestrone
• Main Dishes: Curried Chickpeas, Alfredo with Kale, Lentil Kale Meatballs, Mushroom Kale Pizza, Stuffed Acorn Squash, Mediterranean Quinoa
• Snacks: Homemade Kale Chips
• Smoothies: Banana Kale Smoothie, Kale Pineapple Smoothie, Strawberry Kale Smoothie
• Breakfast: Breakfast Burritos, Potato Frittata