What to do with kale
Kale is a sturdy dark-green leaf that's heartier than lettuce — it holds up to heat and won't wilt the moment it's dressed. The key most people miss: strip the leaves off the tough center stem, and for salads, give it a quick massage so it softens.
Earthy and slightly peppery; sweeter and milder once cooked.
Kale is one of the most nutrient-dense foods there is — packed with vitamins A, C, and K and fiber, with almost no calories. An easy, powerful add to nearly any savory meal.
3 ways to use it
- 01Sauté it (easiest)
Strip the leaves from the stems, tear into pieces, and cook in a hot pan with a little oil and garlic for 3–5 minutes until wilted and tender.
- 02Massage it for salad
Tear the leaves small, add a little oil and lemon, and scrunch with your hands for a minute until they soften and darken — then it's ready to eat raw.
- 03Drop it into soup
Stir torn kale into any simmering soup in the last few minutes of cooking; it softens without going mushy.
Keep it fresh
- →Store unwashed in the fridge in a loose bag; wash just before using so it lasts longer.
- →Always strip out the thick center stem — it's tough and bitter.
- →Wilting leaves perk back up in a bowl of cold water for a few minutes.
Recipes with kale.
Move from ingredient know-how to a complete meal or snack.
Recipes are a start. A dietitian is the plan.
Our registered dietitians help you turn good food into a plan for your health — personalized to your conditions, your goals, and what you actually like to eat. For eligible members, dietitian care is often available with little to no out-of-pocket cost, and we verify coverage before the first visit.