Even though kale goes back thousands of years in human history, it hasn’t always been as popular as it has been lately. In fact, before the kale craze that kicked off in 2013, the biggest consumer of kale in the United States was allegedly a certain chain pizza restaurant that would use the leaves to garnish its salad bar—in other words, it wasn’t even serving kale as a food.
But then health enthusiasts wised up to how much good kale can do for the body, and for nearly a decade, kale has been lauded as a “superfood” in some dietary circles because of its rich concentration of vitamins, minerals, and antioxidants.
Although kale looks like a leaf, it’s botanically considered a cruciferous vegetable, putting it in the same category as Brussels sprouts and broccoli. Because it is resistant to frost, it’s a popular choice in winter cooking. It will also retain its texture well when it’s cooked, so kale can be served steamed or roasted just as well as it can be served raw and as the base of a salad. Its distinctive taste works well when it’s combined with savory or salty flavors, but it benefits from a hint of sweetness, which is why kale will sometimes be paired with berries in a salad or blended into a fruit smoothie.
A 1-cup serving of kale has fewer than 50 calories, but it’s dense with nutrients, most notably vitamin A for healthy vision and immune system and vitamin K for blood clotting. Kale is also known for being a source of calcium for strong bones, potassium for fluid balance, and vitamin B16 for brain and nerve health. And of course, as you might expect from cruciferous vegetables, it’s full of fiber, which is great for lowering cholesterol, improving digestion, and helping you maintain a healthy weight.
If you’re shopping for kale at the grocery store or farmers’ market, you’ll likely encounter several different varieties. Curly kale is marked by its ruffles, and it has a strong peppery flavor. Russian kale, on the other hand, has a slightly sweeter taste and is marked by its reddish-purple color. If you want a kale that has very little bitterness but a firm texture, go for dinosaur kale, which gets its name from the way the texture of its leaves look like dinosaur hide.
No matter what type of kale you’re going for, you should take care to avoid any wilted or brown pieces, as well as any leaves that have yellowing. Kale should always be firm and dry rather than wilted or mushy. When you get the kale home, hold off on washing it until you’re ready to use it. Keep it in the fridge in a loosely wrapped container for up to a week.
If you’re ready to go above and beyond using kale as a salad base, the easiest (and maybe tastiest) prep method you can try is making kale chips. But after that, feel free to get creative with some kale dishes that will truly impress your dinner guests this winter:
Kale Chips
- About 5 cups of kale, washed and de-stemmed
- 1/4 cup olive oil
- 1 tablespoon salt
Toss the kale with olive oil and sprinkle with salt. On a foil-lined baking sheet, spread the oiled kale out so that it’s even and not overlapping. Preheat oven to 300 degrees F. Bake for approximately 20 minutes or until the kale is nice and crisp. Remove the baking sheet from the oven and allow the kale to cool completely before serving.
Kale Pizza
- 1 pound prepared pizza dough
- 2 cups low-moisture, part-skim mozzarella
- 5 cups kale, washed and de-stemmed
- 3/4 cup olive oil (divided into 1/2 cup and 1/4 cup)
- 1 cup sunflower seeds
- 2 tablespoons lemon juice
- 2 cloves garlic, minced
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 tablespoon red pepper flakes
Prepare a kale pesto by using a high-power blender to combine 1 cup of kale with sunflower seeds, 1/4 cup olive oil, lemon juice, garlic, salt, and pepper. Process until smooth. Preheat oven to 500 degrees F. Roll the pizza dough out along a parchment-lined baking sheet to about a 1/4-inch thickness. Spread the top with the kale pesto and sprinkle generously with mozzarella cheese. In a medium-sized bowl, combine the kale with 3/4 cup olive oil and stir so the leaves are evenly coated. Spread the kale over the top of the pizza and finish off with a red pepper flakes. Bake for approximately 10 minutes or until the cheese has melted and turned bubbly. Remove from the oven and allow to cool slightly before serving.
Kale and Butternut Squash Casserole
- About 5 cups of kale, washed, de-stemmed, and shredded
- 1 butternut squash, peeled and cut into 1/4-inch cubes
- 1/4 cup olive oil
- 1/4 cup butter
- 1 onion, diced
- 4 cloves garlic, minced
- 1 cup heavy cream
- 1/2 cup goat cheese
- 1/2 cup freshly grated parmesan cheese
- 3 tablespoons fresh parsley, chopped
- 1/4 teaspoon nutmeg
- 1/4 teaspoon salt
- 1/4 teaspoon pepper
- 1 cup breadcrumbs
Preheat oven to 400 F. Heat olive oil in a frying pan over medium heat and slowly add kale, tossing to coat evenly. Allow to cook approximately 5–7 minutes until tender. Remove from the heat and allow to cool. In a large pot, bring water to a rolling boil and add butternut squash. Boil for approximately 3–5 minutes or until soft. Remove from the heat and drain. Return the pot to medium heat and melt the butter. Add garlic, onion, salt, and pepper, followed by the kale, squash, heavy cream, and goat cheese. Stir to combine; then stir in nutmeg, salt, pepper, and parsley. Reduce heat to medium and allow to cook until mixture thickens. Transfer the mixture to a 9-inch square casserole dish and top with breadcrumbs and parmesan. Bake for 20–25 minutes until a golden-brown crust forms over the top of the casserole. Serve immediately.
