All About Kale

kale, wooden background

What leafy green has wrinkly leaves and is growing in popularity? Kale, of course! Kale belongs to the same family of vegetables as cabbage, collards, broccoli and Brussels sprouts. Compared to some leafy greens, kale has a somewhat mild taste.

What makes kale healthy? 

  • A Food Guide serving of kale is 1 cup (250 mL) raw or ½ cup (125 mL) cooked.
  • One cup of raw kale only has 35 calories. 
  • Kale is very high in vitamins A, C and K. Vitamin K helps your body heal wounds, maintain your blood vessels and keep your bones healthy.
  • Kale also contains calcium.

Buying local kale

Kale is grown in Ontario. You can buy locally grown kale from June through to November. When you buy local food, you support farmers so they can keep producing high quality, affordable food we can all enjoy.

Storing kale

  • When buying kale, look for bunches with no limp or yellowing leaves.
  • Leafy greens like kale stay fresh longer if they are rinsed, wrapped in a paper towel or tea towel and refrigerated in a container or sealed plastic bag. 
  • Wash and store kale as soon as you bring it home. That way, it will be ready to use when you are ready to make a meal.

Cooking kale

Cut off the tough middle stalks before cooking or preparing kale.

5 things to do with kale

1. Add kale to your favourite recipes

  • Add kale to pastas, stir-frys, soups or salads.

2. Cook up an easy omelet with kale

  • Whisk 2 eggs in a bowl. Add salt and pepper to taste. Set aside.
  • In a non-stick skillet, heat 2 tsp canola oil over medium heat.
  • Add 1 cup thinly shredded kale, ½ cup sliced mushrooms and 1 clove minced garlic. Sauté for 3-4 minutes. Set aside.
  • Add egg mixture to skillet. Use a spatula to push egg to the middle. Tip skillet to allow egg to run to the edges. Cook egg to desired doneness.
  • Add kale/mushroom mixture to one half of the omelette.
  • Sprinkle with 2 Tbsp of your favourite grated cheese. Fold over omelette and cook for one minute.

3. Make kale chips

  • Preheat an oven to 350 °F (180 °C). Line a baking sheet with parchment paper.
  • Wash and dry one bunch of kale.
  • Remove the leaves from the thick stems and tear into bite size pieces.
  • Drizzle kale with 1 Tbsp olive oil and massage oil throughout the leaves. Sprinkle with a pinch of salt.
  • Bake until crisp, about 10 to 15 minutes.

4. Sauté kale up for a quick side dish

  • Wash and dry one bunch of kale.
  • Tear kale into bite-size pieces (removing the stalk).
  • Heat 2 tsp of olive oil in a non-stick skillet.
  • Add kale and sauté for 2-3 minutes. Add 1 clove of minced garlic.
  • Sauté until kale wilts and turns bright green.
  • Sprinkle salt to taste and drizzle ½ tsp sesame oil.

5. Toss together a quick kale salad

  • Wash and dry one bunch of kale.
  • Tear kale into bite-size pieces (removing the stalk).
  • Layer your salad with kale, 1 apple or pear (sliced), ½ cup walnuts or pecans and ¼ cup of your favourite cheese.
  • Whisk up a dressing: ¼ cup olive oil, 2 Tbsp apple cider vinegar, 2 Tbsp honey, and 1 tsp mustard.


Crispy Kale Chips
Butternut Squash Pasta

Last Update – October 4, 2017

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