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Kale is the trendy vegetable that everyone is talking about, especially Kale Chips. Kale is a member of the cabbage family. Kale has a mild cabbage flavour and comes in many varieties and colours. In the fall season ornamental varieties adorn gardens and are available in rich shades of purple, lavender and celadon green.


  • Best during the winter months, but available all year round.  


  • Choose richly coloured, relatively small bunches avoiding any with limp or yellowing leaves.


  • Store in the refrigerator in an air-tight bag for 3 to 4 days. The leaves will become limp and the flavour will become stronger and bitter tasting over time.
  • Refrigerate clean, dry kale leaves between paper towels in zipper-style plastic bag for up to 3 days.


  • The centre rib is very tough so it should be removed before the kale is used. Simply tear the leaves off the rib. Watch this video to learn how to remove the rib from kale.
  • Rinse leaves in a sink of cold water to remove any dirt.
  • Kale can be prepared in many ways and is a great substitute for spinach.


  • Toss kale into hot pasta, soups and stews.
  • It’s great raw in a salad or steamed with your favourite vegetables.


  • ½ cup of cooked kale is an easy way to get in one Canada’s Food Guide serving of vegetables
  • 1 cup of raw kale is an easy way to get in one Canada’s Food Guide serving of vegetables
  • ½ cup Kale is an excellent source of vitamin K. Vitamin K aids in blood coagulation, bone metabolism and vascular health.
  • Absorption of vitamin K is helped when kale is eaten with a little fat.
  • Cook your kale with a little healthy fat such as canola oil to release more vitamin K
  • Kale also contains lutein and zeaxanthin, two organic pigments, which play a role in maintaining healthy eyes.
  • ½ cup of kale is only 18 Calories (or 35 Calories for 1 cup)
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