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Published on March 10, 2016


March 10, 2016


This hardy, cool season green comes in three varieties; Curly, Dinosaur/Tuscan, and Red Winter/Red Russian. Curly kale is most common and found in most local supermarkets. Dinosaur/Tuscan kale hails from Italy
and is recognized by its oblong shape and its deep green bubbly leaves. Red Winter/Red Russian kale resembles oak leaves with its sage coloring and red vining.

Farm Market/Growing Season:

Buying Tips:
Select kale that is firm and rich in color.

Store kale as you would any other leafy green; store in a plastic bag in your vegetable crisper in your refrigerator.

Wash kale thoroughly before using. Remove the rib of the kale either by stripping the leaves off or cutting around the rib. Cut leaves into strips and cook as you would spinach.

Key Nutrients:
The robust green is low in calories, rich in minerals, and contains Vitamins A and C. Kale also contains heart healthy omega 3 fatty acids.

Complementary Flavors:
Caraway, dill, thyme, marjoram, tarragon, nutmeg, allspice and coriander.

Kale Salad


  • 1 bunch kale, cleaned, stripped and very thin chiffonade or chopped
  • 1/2 red onion, chopped
  • 2 Tbsps walnut oil or olive oil
  • Juice of 1 lemon
  • 1/4 teaspoon sea salt
  • Freshly ground black pepper


  1. Toss together in large bowl. Massage or press the dressing into the kale, softening the texture.
  2. Finish with 2 Tbsps roasted pecans and 1 Tbsp dried cranberries.
  3. To serve, garnish with roasted pear, feta cheese and a light sprinkle of cinnamon.
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