When I first read about the health benefits of kale, I was ready to love it. Goodness knows, I tried. I served kale to family members several times but was not able convince them to do much more than tolerate it. Then I discovered the three secrets to preparing kale.
A true superfood, one cup of kale contains just 33 calories but packs about 3 grams each of protein and fiber, as well as antioxidants, folate and vitamins A, C and K. Cancer studies reveal raw kale is best, while cholesterol studies like steamed kale, so it might be a good choice to include both in your diet.
The most common kind is curly kale (also known as salad kale), which has a peppery flavor and fibrous leaves. Lacinto (also known as Tuscan or dinosaur kale) has a milder taste. Baby kale is the most tender and mild. No matter which variety of kale you purchase, the leaves should be firm and a deep rich green with no signs of wilting or browning. Store kale unwashed in an airtight bag in the fridge for up to five days.
So those secrets I learned? First, remove the stems and ribs, which are the most bitter parts. Second, wash the leaves, sprinkle with salt and massage the leaves for a few minutes to break up the fibrous tissue and make the leaves tender. Third, add acid, such as a splash of citrus juice or balsamic vinegar.
