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-When buying any kale, look for perky, deeply colored leaves (beware of yellow or brown patches) and moist, hardy stems

-Sniff kale leaves and avoid those with a strong odor

- Select kale with fresh, plump, crisp leaves

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-A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check.

-Kale is a nutritious food rich in antioxidants, vitamin C, vitamin K, and beta-carotene. It also contains nutrients that can support eye health, weight management, heart health, and more.

-Loaded with important micronutrients and antioxidants, kale is one of the most nutritious leafy greens available.

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When it comes to curly kale, removing the stalk is really important, as this is where a lot of the toughness and bitterness lies. To remove it, fold the kale in half along the stalk, then use a sharp knife to slice alongside the stalk. Discard the stalk, then roll the leaves up together and roughly chop them into bite-size pieces. If you bought pre-chopped kale from the supermarket, as mentioned above, just make sure to pick through for any woody stalks before throwing it into the pan. If you’re cooking with black kale, the stalks are much more tender and are perfectly fine to eat. However, feel free to remove them using this same method if you’re still not sure!

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Sauteed garlic lemon kale with toasted pine nuts

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Sauteed garlic lemon kale with toasted pine nuts

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Ingredients: 3 tbsp pine nuts

1 tbsp olive oil

2-3 cloves garlic, thinly sliced

6 cups chopped kale

1/2 tsp salt

1/4 tsp freshly ground pepper

Juice of one lemon

1. Place pine nuts in a single layer in an ungreased frying pan over medium-low heat. Cook, stirring constantly, until fragrant and golden brown. Immediately transfer to a plate.

2. Heat the olive oil in a large skillet over medium heat. Add the garlic slices and sauté for 1-2 minutes, or until garlic just begins to brown.

3. Add the kale, salt, and pepper to the skillet and cook, stirring, until softened (about 4-5 minutes).

4. Add the lemon juice and toss to coat. Stir in the pine nuts just before removing the skillet from the heat.

Tips

Massage the Kale: Before cooking, massage the kale leaves with a bit of olive oil for a few minutes. This helps to break down the toughness of the kale, making it more tender and enjoyable in the final dish.

Adjust Lemon Juice to Taste: The lemon juice adds a bright and citrusy flavor to the kale. Start with the juice of one lemon and taste before serving.

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-When it comes to kale, it is usually overlooked as a side dish, especially during Thanksgiving season.

-Although kale is not a very popular main dish, it can still be very tasty. Kale compliments well with a good crunch and salty flavors, such as garlic.

-Not only is kale tasty, but it can also be a supplementary food for chips.

-Kale recipes are usually fast and simple making it easy for on-the-go or when you're in a rush.

Simple 15 minute garlic kale recipe

-Kale
Choose sturdy kale that's evenly green and free of yellow or brown spots. The leaves should be crisp and unwilted.

Garlic
A teaspoon of minced garlic adds just the right amount of flavor. You can keep it simple or add salt, pepper, and/or other seasonings to taste.

Oil
The kale is cooked in olive oil until bright green and tender.

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Ingredients

1 bunch of kale washed and dried really well

2 tsp of olive oil

¼ tsp chili powder

½ tsp garlic powder

Salt and pepper

Preheat oven to 350F.

Prepare the kale by removing the stem from each kale leaf.

Rip the leaves into small pieces.

Place in a large bowl, toss with olive oil, chili pepper, garlic powder, salt, and black pepper.

Massage the leaves very well for about 1 minute or until all the leaves are coated.

Spread the kale on two baking sheets, but make sure they are in one single layer to avoid the leaves steaming rather than baking.

Remove from the oven after fifteen minutes or until they are crispy and crunchy.

Tips

Do not overlap the kale on the sheet pan as they will steam instead of crisp up.

Dry the kale thoroughly so they are able to crisp up in the oven.

If there are smaller pieces, they can roast faster, so keep a close eye on them and pull them out of the sheet pan.

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Plant kale 3 to 5 weeks before the last frost. In-ground gardens, raised beds, and containers are all excellent growing options.

Space kale 18 to 24 inches apart in an area with full sun and well-drained, fertile soil with a pH of 6.5 to 6.8.

Improve native soil by mixing in several inches of aged compost or other rich organic matter.

Kale is a fast grower, so keep the soil moist by giving it 1 to 1.5 inches of water each week.

Get the most out of your harvest by regularly feeding plants with a continuous-release plant food.

For nutritious kale year-round, consider an indoor, water-based growing system.

Harvest kale starting with the lowermost leaves once they reach the ideal color and are large enough to eat. Leaves reach their peak flavor once they've been kissed by a light frost.