Spotlight on Kale and Collards

 

                            Watch this video to learn how to buy, store and prepare kale and collards. 

Recipes

Kale Chips
Sweet Potato and Kale Salad
Lentil Minestrone
Seared Greens
Savory Greens
Hummus Collard Wraps


Kale, collards, and many other leafy greens are used widely across many cultures. (Other leafy greens can include mustard greens, turnip greens, spinach, watercress, Swiss chard, and beet greens.) Along with their cousins, broccoli and cauliflower, they can be eaten raw or cooked, and go with many different flavors. They are also packed with nutrients - vitamins A, C, E and K, iron, fiber, calcium.

Buying Kale and Collards
Kale and collards can be purchased in many forms - whole, chopped, fresh, frozen, or canned.

Fresh
Collard leaves are large and flat, and usually sold in bunches, or pre-chopped in bags.
Kale leaves come in three varieties - green and frilly; red and frilly; or flat, bumpy, and dark green. They come in bunches, pre-chopped in bags, or are sold in their smaller, “baby,” form, usually in the salad area.

For collards and kale, pick leaves that are crisp, deep in color, and do not have any yellow or brown spots.


Frozen
Look for kale and collards that do not have any added flavors or sauces. Create your own unique flavors at home! Frozen greens work best when you don’t need the crunch of fresh greens - like in soups, stews, or smoothies.


Canned
Look for plain or unseasoned greens to avoid high levels of sodium or fat.

How to Store Your Kale and Collards

• Keep the leaves whole until you need them.
• Remove any brown or yellow leaves.
• Wrap the leaves with paper towels to keep them dry, and put them in an airtight container (zipper bag or plastic container).
• Store in your refrigerator for about 5 days.
  
  

Cooking Your Kale and Collards

Always be sure to wash your kale and collards before using them in any recipe. Removing their tough stems is also recommended for many recipes. You can remove stems with (1) a knife or (2) for kale, while holding the bottom of the stem, run your fingers up the sides of the stem (like this). This is a great job for kids as well.

Eat them raw
Add them to a salad for extra crunch, use them in place of a tortilla for a wrap, or add them to your smoothie. If you are using them raw, try adding strong flavored ingredients to cut any bitterness - acid (lemon, lime, vinegar), garlic, fruits, and/or a pinch of salt.

Cook them up
Kale and collards are hardy greens that can be cooked quickly, or for hours.

• Bake them from their fresh form with a bit of oil and your favorite seasoning for crunchy kale chips.
• Chop or tear the leaves to add to eggs, pasta sauce, or soup
• Cook them in a pan with olive oil and garlic, and season with salt
• Quickly steam them over some boiling water
• Cook your favorite flavors (onions, garlic, ginger) in some oil, add the greens, followed by low-sodium broth. Bring this to a boil, and then cover and cook on low for 45 minutes.