Kale

Store unwashed in a paper towel-lined bag in the crisper drawer. Blanch before freezing for best texture.

Excellent source of vitamins A, C, K, and calcium. Values vary by variety (curly, lacinato, red).

Massage raw kale with olive oil and a pinch of salt to soften the leaves and reduce bitterness.

Remove the tough center rib for a more tender bite, or keep it for soups and smoothies.

Lacinato (dinosaur) kale is milder and more tender than curly kale; red kale is sweeter.

Kale chips: toss with oil, salt, and seasonings, then roast at 300°F until crispy (15–20 minutes).

garlic

lemon

olive oil

balsamic vinegar

Parmesan

pine nuts

bacon

chickpeas

Not removing water after washing—pat dry thoroughly before storing to prevent wilting.

Cooking too long, which makes kale mushy and bitter. A quick sauté (2–3 minutes) is usually ideal.

Using raw kale in large quantities without massaging or breaking it down first; it can feel tough and raw.