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4 min read

This week’s Vegetable Box Feature: Baby Kale, don’t let the name fool you it’s still packed with nutrients!

Did you know?

  • Baby kale is simply the term for the delicate leaves of a young, immature kale plant
  • Both the petite stems and leaves of Baby kale are edible, with a chewy yet succulent texture and a slightly peppery flavor, similar to arugula
  • It is a nutritional powerhouse and is rich in calcium and iron as well as vitamins A, C and K1
  • Kale is among the most nutrient-dense foods on the planet
  • It has become so popular that farming of it grew almost 60% between 2007 and 2015
  • After frost kale becomes sweeter

 Fun Fact

  • Kale has more nutritional value than spinach, and unlike many vegetables, cooking kale doesn’t diminish any of its nutritional benefits

Where to store it?
To store Baby kale, wrap the leaves in a loose bundle with a paper towel or a thin cotton kitchen towel, place them in a large, sealable bag, and refrigerate in the crisper drawer for up to a week.

Preparation
Before using in your recipes be sure to give it a rinse. If you are adding it to salad or making “chips”, you can use your salad spinner to dry it off.

How to Use:
Baby kale is most often used raw, as its leaves are tender enough to be enjoyed fresh, yet its texture is still sturdy enough to stand up well in cooking. Baby kale can add an earthy flavor to raw salad, or it can be juiced, wilted, fried, dehydrated, or sautéed.

Recipes:


Spring Asparagus & Baby Kale Quinoa Bowl
Created By: Pickles & Honey

This 9 ingredient Bowl takes about 20 minutes start to finish and holds up really well for next-day lunches. It's easy, wholesome, and satisfying!


Ingredients:

  • 1 cup quinoa
  • 1 small bunch asparagus (about 2 cups), ends trimmed and chopped into bite-sized pieces
  • 2 cups Baby kale
  • 1 scallion, sliced thin
  • 1/4 cup sliced almonds (can leave out if allergic to nuts or use hemp/pumpkin seeds instead)
  • 1/4 cup dried cranberries
  • 2 TBSP extra virgin olive oil, divided
  • 2 TBSP Balsamic Reduction, divided
  • orange wedges
  • sea salt and pepper, to taste


Instructions:

1. In a small pot, add the quinoa, 2 cups water, and a couple pinches of salt. Bring the quinoa to a boil over high heat. Once boiling, reduce the heat to low, cover, and let simmer for 15 minutes, or until the quinoa is tender and the water is absorbed.

2. While the quinoa cooks, blanch the asparagus: Bring a large pot of boiling water to a boil and prepare a large bowl of ice water. Add the asparagus to the boiling water and let cook for 60 seconds. Use a slotted spoon to transfer the asparagus to the bowl of ice water. Cool completely, then place on a clean dish towel or paper towels to dry.

3. In a large mixing bowl, gently toss the quinoa, baby kale, asparagus, sliced scallion, almonds, and dried cranberries. Divide between 2 bowls, then drizzle each bowl with 1 tablespoon olive oil, 1 tablespoon balsamic reduction, and a squeeze of fresh orange juice. Season with salt and pepper to taste.

 

Crispy Baby Kale Chips

Created By: What the Fork Food Blog

These crispy Baby kale chips are easy to make and delicious. They are a crispy, salty, healthy snack that’s super easy to make.


Ingredients:

  • 2 cups (approx.) of baby kale
  • 1 1/2 tsp extra virgin olive oil
  • sea salt, to taste
  • pepper, to taste


Instructions:
1. Pre-heat oven to 300 degrees and line a baking sheet with parchment paper.

2. Combine kale and olive oil in a large bowl, mixing to get olive oil onto both sides of every piece of kale. Season with salt and pepper to taste.

3. Bake for 10 min. and enjoy!

 

Sauteed Baby Kale & Mushrooms

Created By: Barbara “These Old Cookbooks”

Sauteed Baby kale and Mushrooms is packed with flavor and nutritious ingredients. Serve this along side grilled chicken or make it meatless by eating it over a cooked sweet potato or quinoa.


Ingredients
  • 4 TBSP olive oil
  • 1 ¼ cup sliced button mushrooms (or any type of mushrooms you have)
  • 4 cups (approx.) Baby kale
  • 1 TBSP butter or ghee
  • 1 tsp minced garlic
  • 1/2 cup red kidney beans, drained and rinsed
  • salt and pepper, to taste


Instructions:
1. In a large skillet, heat olive oil over medium high heat; add sliced mushrooms and sauté until brown (without moving or messing with them), approximately 4-5 minutes.

2 Flip the mushrooms; add the kale on top of the mushrooms, and let the baby kale wilt, stirring frequently approximately 2-3 minutes.


3. Stir in kidney beans, butter, garlic and salt and pepper. Continue to cook for an additional 30 seconds to a minute or until everything is fragrant and hot.

 


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