How to Shop for Kale

Choosing the Best Kale

Find kale that is refrigerated or just picked. After kale has been picked, it starts to degrade. To ensure that you are getting the freshest kale possible, make sure that the kale you are purchasing has been refrigerated or that it has just been picked. Look for kale in the refrigerated section of your grocery store. Don’t buy kale that is not refrigerated. Ask farmers when the kale was picked and if it has been refrigerated. If it has been more than a few hours unrefrigerated, then you might want to pass on that kale. However, if it has been kept refrigerated, then it should be fine.

Opt for organic kale if possible. Kale that is sold in grocery stores has been widely tested for pesticides as part of the Environmental Working Group’s annual “Dirty Dozen” test and it tested positive for insecticides that are human nervous system toxins. For this reason, it is best to buy organic kale. This will help to ensure that the kale you are eating is as safe as possible. Check the packaging for the words “certified organic” to determine if the kale you are buying is organic. If your store’s produce section has an organic section, then look for loose leaf kale in this area. If you are shopping at a farmers’ market, you can check around to see if any of the farmers are certified organic. However, keep in mind that most small farms are not certified organic, even though they may use organic practices. Ask the farmers what they use for pest control and whether they use organic practices.

Check the leaves and stems for firmness. The leaves and stems on fresh kale should be firm and not limp or wilted. If the kale you are looking at is limp, floppy, or wilted, then do not buy it. Most grocery stores mist their fresh produce to prevent them from becoming limp or wilted, but it is still a good idea to check.

Look at the color of the leaves and stems. The leaves and stems should be a dark green or light green color, depending on the variety of kale you are looking at. Steer clear of any kale that has brownish or yellowish looking leaves. This means that the kale is starting to go bad.

Deciding What Type of Kale to Buy

Start with curly kale. Curly kale is the most common variety of kale, so if you have never tried it before, then you might want to start here. Curly kale has a crunchy texture and slightly bitter taste, but you can season it and add it to lots of different recipes. This type of kale is widely available in the fresh produce sections of grocery stores, so you should have no problem finding it.

Go for lacinato kale. If you want to try something a little more exotic, then you might want to try lacinato kale. This type of kale is also known as dinosaur kale, Tuscan kale and black kale. It has wrinkly, dark blue-green leaves, that are more tender than curly kale, and the flavor is a little sweeter and earthier than curly kale as well. Since the leaves and stems of lacinato kale are so tender, this is a good type of kale to enjoy raw, such as in a salad.

Look for red Russian kale. Red Russian kale is even sweeter than lacinato kale. This kind of kale is a bit harder to find, so you might need to check out a farmers’ market or a health food store. Make sure that you remove the stems completely if you decide to try red Russian kale, they are very tough and woody, which may upset your stomach.

Try redbor kale. Redbor kale is a dark purple color, so some people use it as a decorative plant. However, it is edible. This variety of kale is also a bit harder to find, so check out a farmers’ market or health food store. You can also purchase seeds for it and grow your own. Try growing some redbor kale in your garden and pick a few leaves to use in your cooking now and then.

Seek out purple or white kale. Purple and white kale are even harder to find, but they are really pretty varieties. These types of kale have a cabbage-like flavor, so they are not the most flavorful. Try checking out your local farmers’ market or health food store to see if they have any red or purple kale.

Using Your Kale

Wash your kale before using. Like any fresh produce you use, it is important to wash your kale to remove any dirt from the leaves and stems. You can wash the kale by holding it under running water or by immersing the kale into a bowl of clean, cold water. It is also a good idea to check the leaves for bugs, especially if you purchased the kale from a farm stand or market. You can still eat the kale after you remove a bug from it, just make sure that you rinse it well.

Trim and cut the kale. You will also want to trim the kale to remove the tough ends of the stems. Cut off the ends of the kale stems and then chop your kale as desired. Depending on the variety of kale you are using, you might want to cut off the stems altogether. Some varieties of kale have very tough stems that might be difficult to chew, even after you cook them.

Try a kale and fruit smoothie. Kale makes a great addition to fruit smoothies because it is loaded with antioxidants and it won’t overpower the other ingredients in your smoothie. You can add a handful of kale to your smoothies for an added boost of nutrition. Try making a green smoothie with a cup of orange juice, a ripe banana, a handful of ice cubes, and a handful of fresh, clean kale. Toss everything into your blender and blend for about 30 to 60 seconds.

Use kale in a salad. If you like really crunchy salads, then adding kale to a salad or using kale in place of your usual romaine or iceberg lettuce might be something you will enjoy. Kale has a crunchy, chewy texture when it is raw.

Cook your kale. If you prefer your greens cooked, then you can also cook your kale. Kale is quite versatile, so you can steam or boil it, add it to a stir fry, toss some into your soup, or use it to replace other types of greens in your recipes. For example, you could try making spinach lasagna with steamed kale instead of spinach, or add some kale to an omelet instead of using chopped broccoli. You can also try making kale chips, which is a healthier alternative to potato chips.

Store any unused kale. For any fresh kale that you do not eat, make sure that you store it in an airtight container, such as in a Ziploc bag or a plastic container with a tight fitting lid. Place the bag or container in your refrigerator and use the rest of the kale within the next few days.