Season:
May through June and September through November.
Nutrition Facts:
Kale is a good source of vitamins A and C. A half-cup serving contains 20 percent of calcium needed daily. It is low in calories, sodium and contains no fat.
Selection:
Choose dark colored, small to medium sized leaves. Leaves should be fresh, young and tender. Avoid greens with coarse stems or yellowed, dried, limp leaves.
Storage:
Store kale and other greens in the coldest part of the refrigerator for no more than 2 or 3 days.
Preparation:
Wash leaves in lukewarm water. Remove roots, rough ribs and center stalks if they are large or fibrous.
To cook: Add washed greens to a medium-sized saucepan with ¼ inch of water. Bring water to a boil. Cover and cook until tender. Crisp and tender leaves may require 5 to 10 minutes.
To freeze: Wash young, tender green leaves thoroughly and cut off woody stems. Blanch greens for 2 to 3 minutes, cool, drain, and package. Leave ½-inch headspace, seal, label and freeze. Greens can be stored for up to 1 year.
Buying Kentucky Proud is easy. Look for the label at your grocery store, farmers' market, or roadside stand.