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Kale

Preservation Solutions & Recipes

Kale

Kale is a very popular leafy green vegetable that has several health benefits. It provides good amounts of vitamins A, C, and K. People who take blood thinners should be cautious when increasing their intake of dark leafy greens like kale.

Kale, a leafy green vegetable that has several health benefits

How Long Does Kale Stay Fresh in the Fridge?

Normally, if kept in a refrigerator, kale can stay fresh for 10-14 days from the date that it was harvested (if rinsed and air-dried or patted dry before storing). Below are a couple ways to help prolong the life of kale.

Suggested Preservation Methods

  • Freezing: Place whole kale leaves in freezer bags, making sure to remove all excess air before sealing them tightly, and place them in the freezer. With this method, the kale can last between 8-12 months.
  • Vacuum Pump: Pack kale tightly in the reusable vacuum sealing bags and use the manual vacuum pump to remove the air from inside the bag. Perform the vacuum procedure again each time the bag is opened so kale can be taken out for consumption. Please ensure it is placed in the refrigerator. With this method, kale can last 15-30 days.
  • Bamboo reusable bag: Place the kale in reusable/breathable mesh bags and ensure moso-bamboo charcoal bags are located close to it inside the refrigerator, preferably in drawers. With this method, kale can last 14-25 days if kept in a refrigerator. Note: you must “recharge” the moso-bamboo bags once per month by placing them under direct sunlight for approximately 2-3 hours.
  • Vacuum-sealed and frozen: Place the kale in vacuum-sealed bags (as described above), then place bags in the freezer. With this method, kale can last between 12-24 months.

Recipes

1. Maui Kale Salad

An image of Maui Kale Salad in a wooden bowl

Makes 4 servings.

 

Ingredients:

  • 2 large bunches of kale – rinse and roughly diced (remove ribs and stems if desired)
  • ½ a medium head of green cabbage – core and slice thinly
  • ½ cup sweetened dried cranberries
  • ½ cup sweet onion dressing
  • 1 cup crushed potato chips – Maui onion flavour preferred
  • ¾ cup roughly diced Kim Chee Peanuts
  • Kosher salt

Cooking:

  • Combine the kale, cabbage, cranberries and sweet onion dressing in a large bowl.
  • Toss and mix thoroughly for an even distribution of ingredients.
  • Place in the refrigerator to chill for a minimum of 15 minutes

 

Serving:

  • Add the potato chips and peanuts
  • Toss for an even distribution of ingredients
  • Season with a pinch of salt if desired

2. Kale Pesto With Whole Wheat Pasta

An image of kale pesto with whole wheat pasta

Ingredients:

  • 1 large bunch of Tuscan kale – remove ribs and stems
  • Kosher salt
  • 12 oz. farro pasta or whole wheat pasta
  • ⅓ cup raw pistachios
  • ¼ cup extra-virgin olive oil
  • 1 garlic clove
  • 1 oz. Parmesan cheese – grate the cheese finely with extra for use when serving
  • 2 tbsp. unsalted butter
  • Freshly ground black pepper

Cooking:

  • Boil salted water in a large pot.
  • Add kale leaves and boil until bright green and wilted, approx. 30 seconds.
  • Transfer leaves to a rimmed baking sheet using tongs.
  • Leave water boiling as kale cools.
  • When slightly cooled, wring out excess water from the kale using your hands.
  • Cook the pasta in the pot that is ready boiling water – stir occasionally until al dente.
  • Make the pesto while the pasta is cooking.

Pesto:

  • Use a blender or food processor to combine the nuts, oil, garlic and ⅓ cup of water until very smooth.
  • Add the already-boiled kale and 1 oz. of parmesan cheese.
  • Make the mixture into a pureé while adding 1 tbsp. of water at a time until smooth.
  • Transfer the pesto to a large bowl.

Serving:

  • Transfer the pasta into the large bowl with the pesto.
  • Add the butter and ⅓ cup of water from the pot the pasta was cooked in.
  • Toss ingredients, adding water from the pasta pot as needed in 1 tbsp. increments until the sauce is evenly distributed and coats all the pasta.
  • Divide into individual bowls – garnish with pepper and parmesan cheese to taste.
 

Thank you for checking out our page! We would love to hear your own preservation tips or recipes with kale. Leave a post here describing your tips.

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References:

Smith, J. (2020, December 10). 15 healthiest vegetables: Nutrition and health benefits. Medical News Today. https://www.medicalnewstoday.com/articles/323319

 

Morocco, C. (2020, February 14). Kale Pesto With Whole Wheat Pasta. Epicurious. https://www.epicurious.com/recipes/food/views/kale-pesto-with-whole-wheat-pasta

 

Simeon, S. (2021, April 1). Maui Kale Salad With Sweet Onion Dressing. Epicurious. https://www.epicurious.com/recipes/food/views/maui-kale-salad-with-sweet-onion-dressing-sheldon-simeon-cook-real-hawaii

 

Foodkeeper app. FoodSafety.gov. (n.d.). https://www.foodsafety.gov/keep-food-safe/foodkeeper-app

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