How to Cook Kale: 5 Different Ways to Prepare Kale, and an Easy Kale Salad Recipe

There several different types of kale. The most commonly available are:

1. 1. Curly kale. The most common type found in supermarkets and farmers markets is curly kale, which has a unique appearance with wavy, curled leaves. It is about the same color as broccoli. This type of kale has a bitter, peppery flavor when eaten raw, and holds up well to sautéing and other cooking methods.
2. 2. Tuscan kale. Also called lacinato kale or dinosaur kale, Tuscan kale is recognizable by its smooth, dark green leaves. Tuscan kale is milder than the curly variety, and can be eaten raw in a kale salad, or wilted in a soup.
3. 3. Baby kale. Baby kale leaves come from young kale plants, and are more delicate in flavor and texture than mature kale. Baby kale is best eaten raw in salads, but is tough enough to be sautéed like spinach.
4. 4. Purple kale. You might occasionally come across purple kale, or Redbor kale. This type of kale is bright purple, with leaves that closely resemble curly kale, though not as tightly curled. Slightly sweeter than curly or Tuscan kale, purple kale adds color to any dish and handles cooked and raw preparations with ease.

When choosing kale in the grocery store or at the farmer’s market, here are a few things to keep in mind.

• Kale is a seasonal vegetable, readily available and at its peak in the winter. In fact, kale can be even better after a frost, as it becomes sweeter and more flavorful.
• Look for kale that has a nice, green color. Avoid leaves with yellow or brown spots: this discoloration means that the kale is not fresh, or was exposed to the sun for too long.
• The kale should feel very sturdy, with nice tight curls or hefty, smooth leaves. The stalk and leaves should not feel loose or wilted.

Kale is hearty, and will keep in the refrigerator for up to a week (or more, depending on how fresh it was when purchased).

• Avoid washing kale before storing, as any water will greatly shorten its lifespan.
• When storing kale in the fridge, keep in a plastic bag with most of the air squeezed out, or wrapped in paper towel.
• If the kale begins to wilt, yellow, or smell, it is time to throw it out.

Unlike, say, spinach, kale requires a bit more prep and know-how to cook properly. Here are 3 simple tips for getting the best results from your kale.

1. 1. Remove kale stalks. The most important thing to know about kale is that the stalk is nearly inedible—it is very bitter and fibrous, and should be removed prior to cooking or using in a salad. To separate kale leaves from their stalks, cut along the edge of the stalk with the tip of the knife, or tear the leaves away with your hands.
2. 2. Chop into smaller pieces. Kale is a sturdy vegetable and can be fairly fibrous even when cooked, so whether you’re chopping kale leaves to cook or put into a salad, err on the side of smaller pieces.
3. 3. Massage your kale. If you’re using raw kale in a salad, and want to alleviate both its bitterness and toughness (without cooking it), you can massage the leaves to break down the fibers. In a large bowl, toss your kale leaves with small amount of olive oil and lemon juice, then massage with your hands for three to five minutes. The lemon juice and massaging work together to sweeten up the kale and make it more palatable.

Kale is a wonderfully versatile leafy green that can be served as a standalone side dish, either cooked or raw, or can be incorporated into some of your favorite dishes to add a punch of nutrition. Here are a few kale recipes to try in your kitchen.

1. 1. Sautéed kale. A simple way to prepare kale is to sauté it. Kale leaves can be chopped and sautéed in a large skillet with olive oil and salt, just like spinach. Add aromatics like garlic and shallots and incorporate herbs and spices like chili flakes to add more flavor. Top sautéed kale with your morning eggs, or add to brown rice or pasta for a healthy weeknight meal.
2. 2. Kale smoothie. Kale adds fiber, vitamins, and vibrant green color to any smoothie. Combine kale with bananas, frozen or fresh fruit, and milk (or almond milk, if you’re going vegan) and blend for a nutritious smoothie to start your day.
3. 3. Kale in soups and stews. Kale’s unique texture also makes it the ideal green for adding to soups, stews, and curries. To achieve the perfect doneness, stir kale into your next soup during the last few minutes off cooking.
4. 4. Kale chips. Kale’s characteristic toughness and relatively low water content make it ideally suited for roasting. Oven baked kale chips are a delicious and healthy snack that’s easy to make. Simply chop kale into chip-sized pieces, toss with oil and your favorite seasonings, spread in a single layer on a baking sheet, and roast in the oven at 325ºF for 20 minutes, or until crispy.
5. 5. Kale pesto. The flavor and nutrition of kale go great with an Italian pesto. In a food processor, combine 2 parts kale with 1 part basil and salt to taste. Pulse to finely chop the leaves, then add pine nuts and garlic. Run the food processor and slowly drizzle in extra virgin olive oil until you get the perfect pesto consistency.