Kale

Kale is a hardy, nutrient-dense leafy green with a robust, slightly peppery flavor. It stands up to sautés, soups, stews, and tray bakes, and it’s great raw when finely sliced and massaged. Use it to add color, texture, and a big micronutrient boost to everyday meals.

Nutrition

One cup chopped raw kale (~67 g) contains:

✓ Very high Vitamin K and Vitamin A (as beta-carotene);
✓ Vitamin C plus small amounts of folate and B vitamins;
✓ Minerals like calcium, potassium, and manganese;
✓ Fiber for fullness and gut health with very few calories.

Kale is especially rich in carotenoids and other phytonutrients typical of dark leafy greens.

Health Benefits

Kale provides antioxidants and fiber that support everyday cellular defenses and digestion. Vitamin K supports bone and blood health, Vitamin C aids immune function and collagen formation, and potassium supports normal fluid balance and muscle function.

Curly vs. Lacinato (Tuscan)

Curly: Frilly edges, sturdy leaves, slightly peppery - great for sautés, soups, and kale chips.

Lacinato (Cavolo Nero): Dark, flat leaves with a softer bite and sweeter flavor - excellent for salads, stews, and quick wilts.

How to Prepare

1. Wash well and pat dry. Strip leaves from thick stems. Save stems for stocks or finely dice to sauté longer.
2. For raw salads, slice thin and massage with a little olive oil, lemon, and salt to soften.
3. For cooked dishes, sauté, steam, or simmer until just tender. Add near the end to soups and stews to keep color and bite.
   
   

Fresh or Frozen?

Both are useful.

✓ Fresh: Best for salads, sautés, and quick wilts where texture matters.
✓ Frozen: Prepped and ready for soups, stews, curries, smoothies, and eggless scrambles - no washing or chopping needed.

Storage

Fresh kale: Refrigerate unwashed in a breathable bag or container lined with paper towel. Use within 3–5 days.
Prepped leaves: Washed, dried, and torn leaves keep 2–3 days in an airtight container with a dry paper towel.
Frozen kale: Keep sealed in the freezer and use by the date on the package.

Can You Freeze Kale?

Yes. Blanch leaves 1–2 minutes, chill in ice water, drain and squeeze dry, then freeze in portions. Frozen kale is best for cooked dishes and smoothies since texture softens after thawing.

What Do We Use?

At DAREBEETS, we use fresh and frozen kale. Fresh for salads, sautés, and quick wilts; frozen for soups, stews, curries, and smoothies when we want speed and convenience.