In Celebration of Kale! | Veggiecation© a Culinary-Nutrition Education Program About Vegetables
Tuesday, 30 September 2014 23:42

In Celebration of Kale!

If you’re reading this blog, we’re going to guess that you are somewhat interested in nutrition and cooking. And if that’s the case, there’s no way that you haven’t heard of the wonderful, super nutritious, dark, leafy, slightly bitter, versatile vegetable – KALE! It’s amazing how quickly kale rose in popularity. Just a couple years ago, it was an obscure “health food” that many people had never tried and now, it is everywhere! It’s for this reason that there is a whole day dedicated to this awesome veggie; National Kale Day is the first Wednesday of every October and an annual celebration of eating, growing, and sharing kale throughout America.

So our blog for today is all about kale – read on for tips, facts, and recipes!


kale day





- Massaging kale breaks up the veins and makes it sweeter and softer. We wrote a blog about this a couple months ago, click here for a step-by-step guide on the best practices!

- To maximize the health benefits of kale, cut the leaves, sprinkle with lemon juice, and let them sit out for 5 or so minutes. This increases its phytonutritient content.

- When purchasing kale, look for leaves that are firm and dark green with no spotting. Stems should also be moist.

- When storing kale, remove as much air from the bag as possible. You can store for up to five days but the longer you store, the more bitter its flavor becomes. As with most leafy greens, do not wash before storing because that speeds up spoilage.

- Remove the spine (extension of the stem) in the center of the leaf before cooking. This part is tough and chewy. However, we don’t like to waste food! Chop them up and add to stir fries and soups!

- Cooking kale does not damage the nutrients as long as cooking is brief — 10-15 minutes at high heat, or 35 minutes at lower heat when baking. Kale is also nutritious raw, ideal for summer salads, juicing, smoothies, and cold blended soups. (taken from the National Kale Day website)

Screen Shot 2014-09-30 at 11.57.18 PMKids tips:

    • Blend it! We have an awesome Shamrock Smoothie recipe below.
    • Cut it small. Because kale is tough, it might be hard for small teeth to chew.
    • As always, COOK! Kids love getting hands on; cooking with kids is as simple as them turning the blender on (for the young ones), tearing leaves, or practicing knife skills (remember to keep your eye on the blade though!)


- There are two types of kale: Curly Kale and Tuscan Kale. Curly Kale is more common and is usually enjoyed sautéed or steamed. Tuscan Kale, a.k.a. Dinosour Kale, has flat leaves and is preferred for raw salads.

- Per calorie, kale is one of the most nutrient dense foods!

- Kale is greatly beneficial to the detoxification process in our cells!

- Like most cruciferous vegetables (i.e. broccoli, cabbage, cauliflower), kale has been linked to lowering person’s risk for cancer as it is high in both anti-oxidants and anti-inflammatory.

- The high fiber content in kale is also great for supporting cardiovascular health. The fiber attaches itself to the bile acid created by eating food with high fat content, allowing those fatty molecules to pass though our digestive system rather than getting absorbed into our bodies.


+ Kale Coloring Page!



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