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Kooky Kale Is Pick of the Month for October

By Ian Rollins

Packed with vitamins, calcium, potassium and many other nutrients, kale is definitely a superfood. It’s also a multi-use vegetable: It can be added to everything from pasta and soups to smoothies.

Pick up some kale today from your local grocery store or farm stand.

What’s so great about kale?

  • Good source of minerals such as calcium and potassium
  • One cup provides more than 100 percent of the daily value of vitamins A, C and K
  • Mild taste — may be slightly bitter, pairs well with sweet fruits
  • Harvest after first frost for best flavor
  • Grows in several colors: green, blue-green, white or purple
  • Smooth leaves have a milder taste; curly leaves have a stronger flavor

What’s the best way to eat kale?

  • Add chopped kale to pasta in the last five minutes of cooking. Season with herbs or a drizzle of olive or sesame seed oil
  • Sauté, stir-fry or steam
  • Substitute for spinach or collard greens in recipes
  • Add to soups
  • Chop and add to salads

Selection and Preparation

  1. Choose dark-colored leaves; avoid brown or yellow leaves. Frozen kale is a good option as well.
  2. Freeze, or store in a plastic bag in the coldest part of your refrigerator for three to five days.
  3. Remove the inner core of the leaf, which can be tough. Wash thoroughly.
  4. Choose any cooking method you’d like: sauté, steam or stir-fry. 
Background image: Pick-of-the-month-kale-dip

Kale Dip

 Recipe from


  • 1 1⁄2 teaspoons oil
  • 1 clove garlic, minced, or 1/4 teaspoon garlic powder
  • 3 cups kale, thinly sliced
  • 1⁄8 teaspoon salt
  • 1 cup low-fat cottage cheese
  • 1⁄2 teaspoon red pepper flakes or 1/4 teaspoon cayenne pepper
  • 1 tablespoon lemon juice


Heat oil in a pan over medium heat. Add garlic and kale and season with salt. Cook, uncovered, stirring occasionally until tender, about 3 to 4 minutes. Let cool.
Transfer kale to a blender. Add cottage cheese and puree until smooth.

Season with red pepper flakes and lemon juice. Chill before serving. Serve with 1/2 cup vegetables.

Makes 12 servings, 2 tablespoons each.

Nutritional information

  • Calories: 30
  • Fat: 1g
  • Carbohydrates: 2g
  • Protein: 3g
  • Sodium: 105mg