Introduction
Kale is a vegetable of the Brassica family, along with cabbage, Brussels sprouts, collards and broccoli. It is nutrient-dense, low in calories, and an excellent source of folate, iron, dietary fiber and vitamins A, K and C. Health experts often tout kale as a super-food, and for good reason. It’s packed with antioxidants that help fight off disease and balances cholesterol levels. But, how long does kale last and can you freeze it to make it last longer? In this article we’ll explore these questions in detail and provide some expert insight along the way.
Can You Freeze Kale?
The answer is yes! Freezing kale is a great way to keep it fresh for longer periods of time. When choosing kale, look for the freshest. Avoid any with yellowing leaves or wilted stems. Kale is a delicate vegetable, so it’s best to store it as soon as you get it home. As soon as you bring it home, rinse it and pat it dry. After which, you can freeze it. The most convenient way to freeze kale is to first blanch it. Blanching is when you immerse a vegetable in boiling water for a few minutes and then put it in an ice bath to quickly stop the cooking process. This helps retain the color and flavor of the kale. Once you have blanched and cooled the kale, drain and spread it out on a cookie sheet so that it can dry out. Once it’s dry, you can place it in a ziplock bag and keep it in the freezer for up to 6 months.
Does Freezing Kale Affect Its Nutritional Quality?
Freezing kale actually helps retain its nutritional quality. Believe it or not, when cooked, frozen kale may now better than fresh due to the high vitamin C content which can be lost rapidly during storage. According to research, frozen kale had an increase in the vitamin C content due to the blanching process. Freezing kale also helps lock in its flavor, color, and texture.
What Is The Best Way To Cook Frozen Kale?
Kale can be cooked from frozen or thawed. The best way of cooking frozen kale is by stir-frying. Heat oil in a skillet over medium-high heat and add the frozen kale. Stir-fry the kale for a few minutes until it’s evenly cooked. If desired, add some garlic or onions to the skillet to enhance the flavor. Kale can also be added to soups, casseroles, and stews. When adding frozen kale to a slow cooker or instant pot, make sure to add 1-2 minutes to the cooking time.
Does Freezing Kale Make It Last Longer?
Freezing kale does make it last longer, about 6 months depending on the proper storage. When stored in the fridge, kale will last about 1-2 weeks, so freezing it is a great way to extend its life.
Benefits Of Adding Kale To Your Diet
Kale is an excellent source of vitamins and minerals, such as Vitamin K, Iron, Calcium and Vitamin A. It is also packed with dietary fiber which helps keep you full longer. Furthermore, kale has potent antioxidant properties which fight off free radicals in the body. It is also high in carotenoids which can help protect against cardiovascular diseases and some types of cancer.
Tips On How To Maximize The Nutritional Value Of Kale
When cooking kale, it is best not to overcook it. Overcooking can reduce the nutritional value and leach out minerals. Kale can also be eaten raw in salads or smoothies. When eating kale raw, make sure to chop it thinly in order to maximize the flavor and texture. Kale can also be added to soups, stews, stir-fries, and casseroles.
Meal Planning Ideas For Kale
Kale can easily be included in your meals throughout the week. Here are three quick and easy recipes you can try:
- Kale and Sausage Stir Fry- Heat oil in a skillet over medium-high heat and add the frozen kale and sausage. Cook for a few minutes until the kale is wilted. Serve with cooked quinoa and a sprinkle of Parmesan cheese.
- Kale and Tomato Quinoa Salad – Cook quinoa according to package instructions. In a bowl, combine cooked quinoa, tomatoes, kale, feta cheese, salt and pepper. Drizzle with olive oil and lemon juice.
- Kale and Avocado Smoothie – In a blender, combine kale, avocado, banana, almond milk, honey and ice cubes. Blend until smooth and serve cold.
Considerations When Eating Kale
When preparing kale, make sure to wash it thoroughly as it may contain dirt and bacteria. Furthermore, when eating it in large quantities – as in a salad – make sure to avoid acidic dressings (like lemon or vinaigrette) as those can leach out minerals from the kale.
Recipes To Get Kids To Eat Kale
Getting your kids to eat kale can be a challenge, but don’t worry – there are some fun recipes that will make it much easier for them:
- Kale Pesto Pizza – Roll out your favorite pizza dough and top it with kale pesto sauce (blend 2 cups kale, 2 tablespoons olive oil and 1 cup basil). Sprinkle shredded mozzarella cheese on top and bake in preheated oven for 15 minutes.
- Kale Chips – Preheat oven to 350F and line a large baking sheet with parchment paper. Remove leaves from stems, wash and pat dry. Drizzle with 1-2 tablespoons olive oil and salt to taste. Spread kale evenly on baking sheet and bake for about 15 minutes or until crispy.
- Kale and Cheese Egg Muffins – In a mixing bowl, whisk together 4 eggs, 1 cup cheese, salt and pepper. Grease a muffin tin and add kale to each muffin cup. Pour egg mixture over the kale and sprinkle with extra cheese. Bake in preheated oven for 20 minutes.
Conclusion
Kale is a highly nutritious vegetable that is packed with vitamins, minerals and antioxidants. But, how long does kale last and can you freeze it to make it last longer? Fortunately, the answer is yes. Freezing kale is a great way to extend its shelf life. It can also help retain its nutritional quality and keep its flavor, color, and texture. Furthermore, there are easy meal planning ideas and recipes to help you get your kids to eat this nutritious vegetable.
