In Season: Fall Produce-Kale

Kale is New Hampshire’s Harvest of the Month for October.  Check out these tips and recipes:

Storage & Preparation

  • Store in the refrigerator in a perforated plastic bag for 5-10 days.
  • To freeze: Blanch for 2-3 minutes or until the leaves are soft, then place in a labeled and dated freezer-grade bag.
  • Boil or steam kale for 20-30 minutes.
  • Removing the stem is ideal for many dishes; rip the leaf from the stem by holding the base of the stem upward, and pulling down.
  • Add raw, thinly-sliced kale to a pasta dish.
  • Use kale as the base for a salad; you can mix it in with lettuce leaves. Massaging the kale leaves first makes them softer and therefore easier to chew.
  • Make pesto by blending kale like you would basil! Add it to pasta or use it as a sandwich spread.
  • Toss kale leaves, stem removed, with olive oil, garlic, salt and pepper, bake in the oven at 350°F.


Top 10 Ways to Enjoy Kale

10.With Your Favorite Noodles – soba, fettuccine or rice noodles. Add chopped kale when pasta is about 5 minutes from being done. Season with a small amount of sesame oil, sesame seeds and salt.

9.Quickie Kale Salad. Toss canned sliced beets with cooked fresh or frozen kale, 1-2 chopped scallions, and a grated carrot. Top with low fat balsamic vinaigrette.

8.Sweet and Irresistible. Sweeten your kale by adding fruit!

7.One-Pot Meal. Braise kale in chicken or vegetable stock. Add garlic that has been sautéed in olive oil before adding stock and kale. Add cooked or canned white or cannelloni beans to make a delicious one-pot meal, if desired.

6.Steamed and Tangy. Steam kale and season with lemon juice, olive oil, salt and pepper.

5.Stir-Fry. Add chopped kale to a stir-fry.

4.A Tasty Substitute. Substitute kale in recipes that use spinach or collard greens.

3. Meat and Potatoes … PLUS! Cook 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 through.

2.Veggie Sauté. Sauté diced potato, acorn squash, mushrooms and onion in a small amount of olive oil until tender. Add chopped kale (tough stems removed) and cook until wilted. Season with sage.

1.Soups. Add chopped fresh or frozen kale to vegetable or bean soups.



Kale Salad with Nuts and Seasonal Fruit

Kale Chips

Chicken Vegetable Soup with Kale

Kale Pesto

Green Smoothie


Information from NH Harvest of the Month & SNAP-Ed Connection