Kale is a vegetable with green or purple leaves, in which the central leaves do not form a head. Kale can be curly, flat, or even have a bluish tint mixed in with the green. It’s a very strong flavored, fibrous green, making it dense with nutrients and incredibly “pack-a-punch” healthy. In fact, it’s one of the most nutrient-dense foods on the planet! It contains well over the daily recommended amount of essential vitamins A, C and K, as well as significant portions of B6 and small amounts of B1, B2, and B3. On top of that, it’s also rich in minerals like calcium, copper, potassium, magnesium, manganese, iron, and phosphorus.
Preparation
Always wash fresh produce. You’ll want to remove the stems which are considered too bitter by most to eat. You can steam kale, crisp it in the oven to make kale chips (roast with olive oil, salt, pepper and chosen spices), or sauté it over the stove. For salad-readiness, you can massage the leaves with salt until they become darker green and fragrant, which breaks down their fibrous texture and make the leaves more tender.
Farmers that grow Kale
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