Kale – All You Need to Know | Instacart Guide to Fresh Produce

What is kale?

Kale is a type of cabbage, specifically a leafy variety. Unlike standard cabbage, whose leaves form a tight head, kale leaves are spread wide and can be used like any other leafy green. While headed cabbage has been domesticated and cultivated for years, kale is considered to be closer to wild cabbage.

There are six different types of kale:

1. Curly kale
2. Lacinato kale/Dinosaur kale
3. Red Russian kale
4. Ornamental kale
5. Chinese kale
6. Redbor kale

Curly kale is the most common type of kale and is called curly because of how the edges of the leaves curl into themselves. Kale is typically slightly bitter and works well in salads, smoothies, or as chips with a little oil and salt. However, different varieties of kale have varying tastes.

Where did kale originate from?

Kale is thought to date back to Europe in 2000 BCE and was one of the most widely-eaten leafy greens during the middle ages. Because kale is quite a tough and frost-resistant plant, it’s easy to see why it was so popular during the Middle Ages. However, today’s kale has a much better flavor profile and is leafier than what was consumed thousands of years ago.

Today, kale is popularly used as a health superfood, but the ancient Greeks once boiled and ate kale as a cure for drunkenness. Kale has survived and thrived worldwide, from snowy Russia to windy Scotland and the hot Mediterranean.

What are the benefits of eating kale?

For better eye health, many people look to carrots, but kale is the way to go. The leafy greens are rich in phytochemicals zeaxanthin and lutein, nutrients that can reduce the risk of blindness. Another benefit of consuming kale includes lowering cholesterol (when juiced), and early studies point to kale lowering high blood pressure. Because kale is so rich in fiber, the veggie is a great way to relieve constipation and improve digestion. Finally, kale is full of essential vitamins and minerals like iron, antioxidants, vitamin K, vitamin C, and indole-3-carbinol. Per calorie, kale actually has more iron than beef!

How is kale grown?

Kale is a very hearty vegetable and thrives in a wide variety of environments. It prefers well-drained soil and enjoys having plenty of space to spread its leaves. Kale has a large and solid stalk with smaller stems and leaves that branch off. The larger outer leaves and stems are harvested first to let the smaller internal stalks grow to the large leafy greens often found in stores.

When is kale in season?

Harvesting kale typically begins in the fall. However, because kale can often survive frost and mild winters provided it has enough sun, it can in be season quite late into the year. In the United States, kale can be in season during the spring, fall, and winter.

What should I look for when buying kale?

When purchasing kale, you should look in the chilled fresh produce section of the store. Purchase kale in bunches with stems or pre-chopped (perfect for kale chips or a salad). The kale should be slightly moist but firm with strong stems. Kale comes in various colors, ranging between green, blue, purple, and red, but across all varieties, fresh kale should not have any brown or yellow spots. It should be a consistent and typically deep color throughout.

If you are looking for fresh produce delivery, you can easily shop for kale via Instacart. After adding a product to your cart, use the “Instructions” option to notify your Instacart shopper about any preferences or specific directions on how to choose the best products. Shop for organic kale.

How to store kale

Kale should be stored in a container or bag with limited airflow. Ideally, kale should not be washed before storage to prevent spoilage. If it does get wet, simply pat it try. Typically, kale can last for up to 5 days in a cool, airtight environment, although it may become more bitter as time passes.

Kale can be frozen for long-term storage. Freezing kale can result in a more bitter flavor, so to prevent this, blanch it first. To blanch, remove the stems and put the leaves into boiling water for a few minutes. Then, remove the leaves from the boiling water and immediately put them into a bowl of ice water for another couple of minutes. Once the kale has cooled, remove it from the water and dry it. The veggie should then be chopped into bite-size pieces before being laid out on a baking sheet and frozen in a single layer. Then, transfer it to a container and store it in the freezer for a maximum of a year.

How to tell if kale has gone bad

When kale goes bad, it turns a yellow or brown color, and the leaves wilt. Eventually, the moisture will leak out, causing the kale to become soggy and start to rot. Another way to tell if kale has gone bad is by smell. Bad kale will begin to smell like rotten eggs (sulfur) and should not be eaten.

What can I substitute for kale?

Kale can be substituted with other leafy greens such as:

• Spinach
• Collard greens
• Beet greens
• Chard
• Sprouting broccoli
• Turnip leaves

Typically, any leafy green should do the job, although you should keep in mind that substitutions may not have the same nutritional value as kale.

Start cooking with kale today

With such fantastic health benefits and so many versatile ways to use it, kale should be a staple in your fridge and on your grocery list. Get your same-day delivery or pickup scheduled so you can enjoy all the benefits of kale. Shop for kale now with Instacart.

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