Raw or cooked, these showy ruffled greens bundle great taste with a host of key nutrients.

　　

Ingredients

　　

HEALTH BENEFITS

Step 1

Considered a “nonheading” cabbage (because its central leaves don’t form a ball), this vegetable comes in a number of varieties, including the tightly curled Scotch Vates and the red- to purple-veined Red Russian. The latter is sweet enough to eat raw, as is Tuscan or Lacinato kale. Like fellow members of the Brassica family, including broccoli, brussels sprouts, and kohlrabi, kale is nutrient dense. The low-calorie green provides an excellent source of vitamins A (as beta-carotene), B6, and C, along with a decent amount of fiber, iron, and calcium. In fact, our bodies can better absorb the calcium in kale than in spinach, as its leaves contain less oxalic acid, a substance that can disrupt the nutrient’s absorption. Kale’s vitamin K, essential for proper blood clotting, far surpasses that of broccoli, spinach, and Swiss chard. Perhaps most impressive, this versatile green contains especially high amounts of the carotenoids lutein and zeaxanthin, two powerful phytochemicals that may help safeguard the eyes from macular degeneration and cataracts.

　　

HOW TO BUY

Step 2

Look for deeply colored, crisp-textured leaves free of blemishes or yellow spots. Avoid bunches that appear wilted or limp.

　　

HOW TO STORE

Step 3

Kale stored loosely in a plastic bag should last for two to three days in the refrigerator.

　　

PREPARATION TIP

Step 4

Strip the leaves of extra-thick or woody stems with a paring knife. (Compost or discard the stems.) For easy cutting, stack the leaves, roll them, and cut crosswise into thin ribbons. Braising or sautéing kale works well, but don’t boil it; you will lose some vital nutrients.

　　

DID YOU KNOW?

Step 5

While kale has fans all around the world, the Scottish seem particularly partial to the vegetable. In Scotland, the word kail once referred not only to the greens but also to food in general, because it factored into most meals.

　　

Recipes

Step 6

Egg, Kale, and Ricotta on Toast p.82

　　

Step 7

Autumn Greens Soup p.140

　　

Step 8

Shredded Brussels Sprouts Salad p.170

　　

Step 9

Wilted Kale with Cranberry Beans and Delicata Squash p.202

　　

Step 10

Kale Slaw with Peanut Dressing p.310

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