Ways to Eat Kale

• Add kale to your usual salad greens for an extra punch of color, flavor and nutrients
• Add kale to soups and cesseroles. It is an easy add in that has a lot of health benefits
• Drizzle kale leaves with olive oil, sprinkle with sea salt and bake until crisp for a healthy snack
• Add kale to your smoothies for a nutritious boost

Selecting & Storing Kale

• Choose kale with dark green leaves that are small for tenderness and milder flavor
• Avoid kale that is yellowed or brown
• Wash kale thoroughly before eating
• Wrap kale in a damp paper towel and store in a plastic bag in your crisper for up to five days. Kale will become more bitter the longer it is refrigerated. 
• Blanche kale, squeeze the excess fluid and freeze in a freezer bag. Blanched kale will keep frozen for eight to twelve months. 

Kale & Nutrtion

• Kale containes a good source of calcium, so a good option for those who a good optin for those who are dairy free
• Sulforaphane, a compound in kale, has been found to fight the formation of cancer cells
• Kale is high in lutein and zeaxanthin, nutrients that have been linked to drastically reduced risk of macular degeneration and cataracts

Did you know?

• One cup of raw kale has just 33 calories yet contains 684% of vitamin K, 134%of vitamin C, 206% of vitamin A, plus iron, folate, omaga-3's, magnesium, calcuium, iron, fiber and two grams of protein. (Talk with your health care provier about using kale if you are on blood thinners).
• For the best flavor, kale must be harvested after the first frost. It is very easy to grow
• Types of kale are marked by color (green, white, purple or bluish green) and leaf shape
• Kale is popular now, but people have been growing this super food for more than 2,000 years

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