Green Kale

Kale is part of the brassica family including cruciferous vegetables like broccoli, cabbage, and Brussels sprouts. It’s a nutritional powerhouse, loaded with vitamin A, C and K, calcium, carotenoids and flavonoids. It’s fast-cooking and easy to make. Plus a perfect addition to smoothies!

green kale
green kale
A tagged bunch of Josie's Organics Green Kale. A tagged bunch of Josie's Organics Green Kale.

Tips

Green Kale can be eaten raw or cooked.

In the store, look for green kale with firm, deeply colored leaves with hardy stems. Smaller leaves will be more tender and milder in flavor.

For maximum freshness, store green kale unwashed in an sealed plastic bag or other airtight container for up to five days in the refrigerator.

Prior to consumption, wash green kale in cold water to remove dirt and dust.

Nutrition

Green kale has a high concentration and is an excellent source of antioxidant vitamins A, C, and K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.

Quick Braised Kale with White Beans and Rosemary

Ingredients

  • 1 bunch Josie’s Organics green kale, center rib removed, leaves cut into 1-inch pieces
  • 3 Tablespoons olive oil
  • 1 bulb Josie's Organics fennel, trimmed, cored and thinly sliced lengthwise
  • 1 large sweet onion, thinly sliced
  • 3 cloves garlic, thinly sliced
  • 2 cups low sodium chicken or vegetable broth
  • 1 cup white wine
  • 1 15-oz. can cannellini or Northern beans
  • Leaves from 3 sprigs of rosemary, plus 1-2 springs for garnish
  • Kosher salt and fresh cracked black pepper to taste

Serves 4

In a Dutch oven on the stove top, heat olive oil on medium-high. Add fennel, onion and garlic, stirring occasionally until soft and translucent, about 10 minutes.

With tongs, place kale in the pot. Add broth and white wine. Cook until kale is wilted, about 5 minutes, yet still bright green. Fold in white beans and fresh rosemary. Heat through for 3-4 minutes.

Transfer to a large platter with tongs. Spoon a ¼ – ½ cup liquid over top. Season with salt and pepper. Garnish with fresh rosemary branches. Serve immediately.

Nutrition
Calories
275
Total Fat
11g
Saturated Fat
1g
Carbohydrates
32g
Sugar
5g
Protein
9g
Fiber
10g
Sodium
436mg