Mahalo natural foods expert Kristina Jackson shows you what to look for when selecting kale.
Step 1: Check the Color of the Kale
First, look at the appearance of the kale. An ideal bunch has a vibrant, deep green color on its surface. Any discoloration, like yellowing on the leaves, indicates sun burns or that the kale is overripe and no longer fresh. Opting for a dark green hue will help ensure a top-quality selection.
Step 2: Check the Texture of the Kale
Tight curls are an indication that the kale is fresh. In addition, the surface of the kale should feel crisp. Drooping curls may indicate the kale has been on the shelf for a while. Softer-feeling Kale has more flavor than the hard kale that is common in most supermarkets. That’s why the farmers market is often the best source, as the kale was likely picked within a day or two.
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Meet Our Expert
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Kristina Jackson
A graduate of the Institute for Integrative Nutrition at Columbia University, natural food chef Kristina Jackson is a certified holistic health and lifestyle consultant. She is also the editor of the blog "The Whole Idea" which, according to Jackson, "takes us on a journey to experience all that life has to offer…naturally. Clean food, good fun and healthy, conscious living."
Tips for How to Select the Best Kale
- Look for a vibrant green color, with no yellowing
- Check for tight curls
- Purchase kale from the farmer's market for optimal freshness
About Kale
Kale is a cruciferous vegetable with thick, fibrous stems and a vibrant, dark green cluster of leaves. It’s used in diverse dishes around the world. Kale leaves can be consumed with the stem intact or removed, and it is used in soups, salads and other preparations.
Medical experts believe kale to be one of the most nutritious vegetables in existence. It is low in calories, with only 36 per cup. It is also high in fiber, and contains nutrients such as magnesium, calcium, iron, phosphorus, vitamin A, vitamin C and vitamin B6. The most plentiful nutrient in kale is vitamin K, and each cup contains 1,020 percent of the recommended daily allowance of this vitamin. Vitamin K has been shown to reduce the risk of cancer and promote healthy skin and bones, but should be avoided by those taking anticoagulant drugs.c
