From Chef Pierre Wolfe:

Here's how you can incorporate kale into a meal. Kale is delicious cooked Mediterranean style with olive oil and garlic or sauteed with red peppers and fresh herbs. It brings a new texture to the dish. You also can try it in a Tuscan soup with onions, chicken stock, bacon and smoked sausage. If you're a vegetarian, be creative. It's a great compliment to any vegetable.

kale

Nutrition

Greens provide excellent sources of vitamins A and C, iron and add fiber to the diet.

Greens are low in calories (about 20 calories per 1/2 cup serving) until dressings, sauces or other combinations of ingredients are added.

Selection

Select fresh, young, tender greens free from blemishes and of a healthy green color.

Avoid greens that show insect injury, coarse stems, seed stems, dry or yellowing leaves, dirt or poor development.

Greens should be crisp, never wilted.

Select only an amount that can be used in a short period of time.

Storage

Leafy greens should be carefully washed several times in water, lifting them out of the water each time so dirt sinks to bottom.

Remove bruised leaves.

Pat thoroughly dry in a paper or linen towel

Store greens in refrigerator crisper in a plastic bag, clean towel or foil.

Preparation

Greens are great wilted or molded, for salads, souffles, and main course dishes.

Cook fresh greens in very little water and only until tender to retain nutrients.

Source: OSU Extension

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