Give Your Family More of the Good Stuff!

$hop and $ave Kale Basics is rich in vitam < Look for fresh kale with dark Kale ins,

green, small to medium leaves. inerals and fibe m r < Avoid wilted or discolored a healthy bod brown or yellow leaves. for y.

< Kale is available all year.

Because it grows well in cooler months it is often available fresh when other produce is not. Store Well < Frozen kale is easy to keep on hand and may be an aste Less economical, tim e- saving option. W Check the ‘best by’ date to see I Refrigerate kale in an how long it will keep. open or perforated plastic bag for 3-5 days. Flavor becomes stronger and more bitter as kale is stored. I Wash kale just before Types of Kale using. Storing it wet can Curly kale – most speed spoilage. common type • Fill a large bowl with available; bright cool water and swish green leaves are Russian red loose leaves around. tightly ruffled and kale – • Let the leaves sit in the stem is fibrous. Flavor is red-tinged green water to allow the dirt to peppery, and can sometimes leaves are flat settle. become quite bitter. and resemble oak • Lift the leaves from the leaves. Thick, reddis h- purple water. Drain and rinse Lacinato kale stems are very fibrous and bowl. • Repeat these steps until (dinosaur kale) – generally not eaten. Flavor is there is no grit on the dark mottled sweet and delicate with a hint of lemon and pepper. bottom of the bowl. green leaves • Pat leaves dry if needed. are long, flat, I puckered spears with firm Baby kale – any type For best quality, kale is texture and tough stems. Flavor harvested very young blanched (cooked briefly) is earthy, slightly sweet and while the stems are thin before freezing. Use within nutty. It is less bitter than curly and the leaves are tender; tends 1 year. kale. to be less bitter and fibrous.

This material was funded by USDA’s Supplemental Nutrition Assistance Program (SNAP). SNAP provides nutrition assistance to people with low income. SNAP can help you buy nutritious foods for a better diet. To find out more, contact Oregon SafeNet at 211. USDA is an equal opportunity provider and employer. 2016 Oregon State University Extension Service offers educational programs, activities, and materials without discrimination based on age, color, disability, gender identity or expression, genetic information, marital status, national origin, race, religion, sex, sexual orientation, or veteran’s status. Oregon State University Extension Service is an Equal Opportunity Employer. Cooking with Kale

Quick Fix Kale Dip Ingredients: < Substitute kale for spinach in raw or cooked recipes. 1½ teaspoons oil garlic garlic < Add to stir-fry recipes, pastas, sautéed 1 clove , minced or ¼ teaspoon powder vegetables, soups or smoothies. 3 cups kale, thinly sliced < Use kale raw in salads or on sandwiches. Go to ⅛ teaspoon salt < Roast it in the oven for kale chips. FoodHero.org for a great 1 cup low-fat cottage cheese Crunchy Baked ½ teaspoon red pepper flakes or Kale Chips ¼ teaspoon cayenne pepper recipe. 1 Tablespoon lemon juice Kale and White Directions: 1. Heat oil in a pan over medium heat. Bean Soup Add garlic and kale and season with salt. Ingredients: Cook, uncovered, stirring occasionally until 1 cup onion, chopped tender, about 3 to 4 minutes. Let cool. 4 cloves garlic, minced or 1 teaspoon 2. Transfer kale to a blender. Add cottage garlic powder cheese and pureé until smooth. 1 Tablespoon butter or margarine 3. Season with red pepper flakes and 2 cups broth (chicken or vegetable) lemon juice. 1½ cups cooked white beans 4. Refrigerate leftovers within 2 hours. (1 can -15.5 ounces, drained and rinsed) Note: No blender? Make a chunky version! 1¾ cups diced tomatoes (1 can -14.5 Finely chop kale and garlic before cooking. ounces with juice) Mash dip with fork. 1 Tablespoon Italian seasoning Makes: about 1½ cups 3 cups kale, chopped (fresh or frozen) Prep time: 10 minutes Directions: Cook time: 5 minutes 1. In a saucepan over medium-high heat, sauté onion and garlic in butter or margarine until soft. When kids help make healthy 2. Add broth, white beans, and tomatoes; food, they are more likely to try it. stir to combine. Show kids how to: 3. Bring to a boil; reduce heat, cover, and < wash kale in a deep bowl of water. simmer for about 5 minutes. < strip the leaves off the stem. 4. Add the kale and Italian seasoning. < measure and mix ingredients. Simmer until kale has softened, 3 to 5 minutes. Serve warm. 5. Refrigerate leftovers within 2 hours. Massaging raw kale helps soften Makes: about 5 cups the leaves and reduce bitterness. Prep time: 15 minutes Squeeze it with your hands in a Cook time: 15 minutes bowl or plastic bag.