Vegetable Spotlight: Kale

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Source from Marco Verch via Flickr

What’s leafy, looks bumpy, and green all over? I believe that would be Kale! Which just so happens to be our Vegetable Spotlight for this week!

Kale is a part of the well-known Brassica family, that also includes broccoli, cabbage, and collards. Kale is a cool weather crop, and according to North Carolina State Extension, the kale greens tend to be sweeter when growing in frost of colder weather.

From Montana State University Extension, Kale is packed with amazing beneficial nutrients, boasting great amounts of Vitamins A, C, K, B6. Kale leaves are also a wonderful source of many minerals like Potassium, Calcium, Iron and Manganese. You can enjoy your Kale sautéed in a stir fry, fresh in a salad with a citrus vinaigrette, or roasted in to the ever-so-popular kale chips. Below is a wonderful recipe for a sweet and savory kale dish, Kale with Raisins.However, no matter how you have it, just make sure to include those green bumpy kale leaves onto your plate today!

Kale with Raisins


12 cups chopped kale
2 tablespoons walnuts, chopped
1 ½ tablespoons oil
3 cloves garlic, chopped
¼ Cup water
⅛ teaspoon salt
⅛ teaspoon pepper
2 tablespoons raisins, chopped


  1. Wash kale well and trim tough stems. Pile several leaves together and slice into ribbons about 1 inch wide.
  2. Heat a large, dry skillet and toast chopped nuts for 3 to 5 minutes until fragrant, stirring frequently. Set aside to cool.
  3. Heat oil in the same skillet and sauté garlic for 1 minute until soft—do not brown.
  4. Add kale ribbons and ¼ cup water and cover. Cook over medium heat until soft—10 to 15 minutes—adding more water if necessary.
  5. Add salt, pepper, nuts, and raisins and stir to combine. Allow the remaining liquid to evaporate. Serve.


“Kale” – NC State Extension Publications – NC State Extension

“Kale” – Montana State University Extension