Kale
Basic Information
Kale is a dark green leafy vegetable that is available in Nova Scotia from July to November.
Kale is an excellent source of beta-carotene, vitamin A, and calcium and has an abundance of phytochemicals that have anti-oxidative properties.
Storage & Preservation
Kale is best stored in a sealed bag in the refrigerator between 0-4°C.
Dehydrating kale retains nutrients and makes it easy to use in a variety of dishes. Use dehydrated kale in smoothies, soups, and baking, or rehydrate for use in stir fries, casseroles, pastas and egg dishes. To dehydrate in the oven:
Preheat oven to the lowest heat setting (usually 175°F or 200°F).
Prepare kale by washing, drying, tearing into smaller pieces, and disposing of any tough stalks.
Arrange a single layer of kale pieces onto parchment-lined baking sheets. When dehydrating large amounts of kale, place balls of aluminum foil in the corners of each baking sheet to stack another baking sheet on top. Rotate the baking sheets during the dehydrating process.
Bake kale for 10 mins. Prop the oven door open and continue to bake for approximately an hour, rotating baking sheets and gently shaking or stirring kale every 30 minutes. Add extra 15 minute increments as needed to bake until crisp and crumbly; kale needs to be fully dried to safely store.
Store in mason jars for 2-3 days. Alternatively, if completely dehydrated, kale can keep for up to a year in a freezer bag with the air pressed out.
Preparation & Cooking
Before cooking or eating, remove any damaged or dead leaves, trim leaves away from the stalk (as stalks are too hard and woody to eat), and wash thoroughly.
Kale can be enjoyed raw in a salad or blanched/steamed and it will still maintain its chewy, hearty texture. Kale leaves can be tenderized by massaging with olive oil for 2-3 minutes.
Kale can be baked into Kale Chips for a healthy snack.
