So it stays rich in nutrients for a long time

Store kale in the refrigerator

Fresh kale can be stored in the refrigerator for up to five days. It is important that you put it in the vegetable compartment, as the humidity is better regulated here. You should also store your kale whole in the refrigerator and under no circumstances wash it, as it will spoil more quickly.

The better alternative: freeze the kale

While vitamins and minerals are lost every day of storage in the refrigerator, healthy nutrients are retained in the freezer. The faster you freeze your kale, the better. To store your kale in the freezer, do the following:

• Cut the kale so it will fit in your storage jar.
• Sort out brown or insect-infested spots.
• Wash it briefly under running water.
• Then you can blanch it briefly or simply freeze it raw.

The kale will keep for eight to ten months in the freezer.

Process kale

Kale can be eaten raw, boiled, cooked, or fried. This is how kale is processed:

• First, remove all withered leaves and brown spots.
• Then loosen the individual sheets and trim them as desired.
• Remove the hard stems.
• Wash the leaves thoroughly.
• Now you can sear your kale, blanch it or cook it as a soup or something similar.

A real nutrient bomb

In the USA in particular, the Kale kale cultivation is currently the best seller: a veritable nutrient bomb hides behind the inconspicuous kale - but of course only when consumed fresh will. Per hundred grams of kale contains:

• Protein: 4.28g
• Calcium: 150mg
• Iron: 1.47mg
• Magnesium: 47mg
• Phosphorus: 92mg
• Potassium: 491mg
• Naium: 38mg
• Zinc: 0.56mg
• Vitamin C: 120mg
• Niacin: 1000 mg
• Folates: 141 µg
• Vitamin A, RAE: 500 µg
• Vitamin A: 9990 IU
• Vitamin K: 704.8 µg

(Source: United States Department of Agriculture - Agricultural Research Service: Kale)