Enjoy Spring Green Kale

Can you and your family get in the spring spirit and try a new dark green vegetable?
Enjoy Spring Green Kale - News

Updated:

Unsplash / Pixabay CC0 Public Domain

If so, then Kale is a great vegetable to start with. Although it is a dark green vegetable, it is from the cruciferous family. Kale is reasonably priced and has a good shelf life in the refrigerator. It stays fresh longer than most leafy greens, so if your schedule doesn't work for preparing it tonight, chances are that it will remain fresh for the next day.

The USDA dietary guidelines encourage adults and children to eat a variety of dark green vegetables. Over the course of one week, it is recommended that adults and older children eat 1½ cups. Children ages 4 - 8 should eat 1 cup and children ages 2 - 3 should eat ½ cup. Examples of leafy greens are: kale, spinach, Swiss chard, bok choy, broccoli, and romaine lettuce. These vegetables are high in Vitamin A, C, K and fiber.

Here are tips to include kale in your next meal.

  • Enjoy kale with your favorite noodles. Add washed and chopped kale when pasta is about 5 minutes from being done. After draining, season with a small amount of canola oil and freshly chopped garlic or garlic powder. Add your favorite seasonings, basil, dill or crushed pepper.
  • Add chopped fresh or frozen kale to any vegetable or bean soups.
  • Make a one-pot meal. Begin by cooking sliced potatoes until almost tender. Add chopped kale (tough stems removed) and sliced low-fat turkey sausage. Cook until kale is tender and sausage is cooked and reaches 165°F.

Source: Fruits and Veggies, More Matters

Do's and Don'ts of Storing Produce

We all know that we are not eating enough vegetables; however, if we buy them and do not eat them, we throw them out. This then becomes a waste of money. All forms of produce do count nutritionally. Fresh, frozen or canned are nutritionally equal. At times, frozen and canned are better options because they have a longer shelf life. However, sometimes we want to purchase fresh fruits and vegetables.

The key to not wasting fresh produce is to learn how to store it properly and to know how long they last in the refrigerator.

Do's

  • Leafy Greens - such as lettuce and spinach.
    Eat within 2 to 5 days. Store in a plastic bag.
    Wash before eating. Wash extra, wrap in a towel then store in a sealed plastic bag.
  • Kale, Collard and Swiss Chard - Eat within 5 days.
    Store in a plastic bag and wash before eating.
  • Peppers - All colors are handled the same.
    Eat within 5 days.
    Store whole and wash just before eating.
  • Cabbage - any color is handled the same. Eat within 2 weeks
    Store in a plastic bag unwashed, wash just before using.

Don'ts

  • Leafy Greens
    Don't store with fruit.
  • Kale
    Don't throw extra away, rinse, chop and freeze to add to soup at a later time.
  • Peppers
    Don't throw extra away. Wash and slice. Store in the freezer.
  • Cabbage
    Don't store with apples; apples give off ethylene gas and will soften vegetables.

Source: Fruits and Veggies, More Matters

Authors