Kale

Grow.

• Grow.
  Direct seed or transplant kale when soil temperatures have reached a minimum of 40°F. Plant seeds ¼ to ½ inch deep with approximately 8‐inch spacing between plants and 18‐30 inches between rows. Kale is a cool season plant and does not thrive in high summer heat.
  A late season crop can be achieved by planting 6 to 8 weeks prior to the first fall frost. Fertilize
  if plants exhibit stunted growth or yellow foliage. Plenty of water will promote tender leaves.
  
  Visit msuextension.org for more information or contact your local MSU Extension office.

Harvest.

• Begin harvesting kale when several leaves have developed. Select older, larger
  leaves initially as plants will continue to grow through the season. As plants mature and
  temperatures warm, older leaves may become tough and bitter, requiring more frequent
  harvest or selection of younger leaves.

• Choose small to medium leaves with a dark green appearance. Avoid brown, yellow, wilted
  or slimy leaves.

• Store kale unwashed in a bag in the coolest part of the refrigerator for 3‐5 days.

• Kale is a nutrient packed vegetable, rich in Vitamins A, C, K and B6 and contains significant
  amounts of potassium, calcium, iron and manganese. It is also a good source of dietary
  fiber, contains no cholesterol and minimal amounts of calories and sodium. Like other leafy
  greens, it is rich in phytochemicals which may help prevent cancer and other diseases.

Blanch or Boil.

• Cover kale with water and bring to a boil. Remove dried or thick stems and place the kale into the boiling water to
  blanch 5‐8 minutes or until desired tenderness.

Braise.

• Cut kale to desired size. Remove dried or thick stems. Drizzle cooking oil in a heated pan, add seasonings if desired. Cook over
  low heat for about 20 minutes, or until desired tenderness.

Preserve.

• For more information on preserving kale, read MontGuides Drying Vegetables and Freezing Vegetables. Visit
  www.msuextension.org/nutrition and click on the food preservation link or contact your Extension office.

Roast.

• Cut kale to desired size. Place on foil‐lined baking sheet and drizzle with olive oil and seasoning. Bake at 300°F for 12‐15 minutes
  or until crispy.

Salad

• Add raw to salads for added flavor, texture and visual appeal. Tenderness can be achieved by massaging finely cut greens with
  acidic dressing. Add in nuts, seeds or dried fruit for additional flavor and texture.

Sauté.

• Cut kale to desired size. Remove dried or thick stems. Drizzle cooking oil in a heated pan, add seasonings if desired. Cook by
  stirring over high heat until desired tenderness, about 5‐8 minutes.

Season.

• To enhance flavor, experiment with low‐sodium seasonings such as basil, bay leaf, celery seed, garlic, oregano, tarragon or
  thyme.

Soup or Entrée.

• Add kale to soups and entrees such as lasagna, quiche, or pizza.

Steam.

• Remove dried or thick stems. Place kale in a pan with a small amount of water and seasonings. Cook on medium heat for 2‐4
  minutes, depending on size and age of greens, until desired tenderness.