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Baby spinach leaves with water droplets.
Kale is a rich source of vitamin A and folate.
Did you know?
Unlike some vegetables, kale does not lose any nutritional benefit during cooking!
  • There are many types of kale including curly leaf, red and flat leaf (dinosaur).
  • Kale is in the same family as cabbage, brussels sprouts, cauliflower and broccoli.
  • Select dark colored kale without brown or yellow leaves.
  • 1 cup of raw kale contains:
    • 684% of your recommended daily value of vitamin K to help with the formation of bones, tissues and hormones.
    • 206% of your recommended daily value of vitamin A to keep eyes and skin healthy and to protect the body against infections.

Rinse under running water and dry with a paper towel or strainer. The spine of kale is tough, so it is best to remove it before preparing.

Try kale:

  • Steamed
  • Sautéed with a light seasoning
  • Baked into chips
  • Raw as part of a salad (massaging or scrunching it with a bit of oil will make raw kale much more tender!)
  • Blended into a smoothie
  • Wrap unwashed kale in a damp paper towel. Store in a plastic bag in the refrigerator for up to 5 days.
How to chop kale
How to chop kale

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Baby spinach leaves with water droplets.

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