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Recipes & Nutrition Analysis for Kale

Kale is a cool season green, and while it is available year-round, in Washington State, the peak harvest season is usually from September to November.

There are countless ways  to enjoy kale - Try it braised, added to soups or noodles, steamed, sautéed, or raw!

Tips:

When selecting kale, choose dark colored bunches with small to medium leaves. Avoid those that have brown or yellow leaves.

When storing kale, place in a plastic bag in the coldest part of the refrigerator for up to 5 days.

Ref: Fruit and Veggies More Matters.

Show only recipes in season

Brussels Sprouts Fennel Carrot Salad

A fancy twist of coleslaw with vanilla infused vinaigrette, created by Chef John Fisher with Renton Technical College Culinary Art. The salad goes well with grilled chicken or salmon, and you can make a wrap sandwich that would surely be a hit as a grab-and-go item. Brussels Sprouts can be substituted with a mix of green cabbage and kale.

*1 cup serving provides 1/2 cup vegetable (1/8 cup red/orange vegetable)

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Greeny Pasta

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Kale and Quinoa Medley - HUSSC

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Kale Chips

These kale chips are a huge hit among the students in Weston Public Schools! It's very basic, so give it a try!

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Kale Sunshine Soup - HUSSC

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Pozole con Pescado

Alliance for a Healthier Generation's 2012 Rachael Ray's Yum-o! Healthy School Meal Contest Winning Recipe

Pozole, a soup made with hominy, is a favorite dish for Oakland Unified SD's Mexican students. While pozole is traditionally made with pork or chicken, this soup would be a great vehicle to serve fish that isn't fried and breaded. Option: Substitute the traditional topping of cabbage with kale, a dark and nutritious green. The dish has a slight kick to it but it is not too hot.

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Pupusas de Queso con Col Rizada y Espinacas (Cheese Pupusas with Kale and Spinach)

Pupusas were first created by native tribes in what we now call El Salvador. Pupusas are made of Masa harina or handmade corn dough, like corn tortilla in Mexican cooking. This pupusas contains lots of calcium from dark leafy greens and cheese.

Recipe courtesy of Apple Corps, a program of Solid Ground.

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Rainbow Salad with Lemon-Honey Dressing

This colorful salad is a Monroe Public School students' favorite - you can swap vegetables based on the seasonality and availability. The lemon honey dressing is simple and versatile, and can be made in batches.

Robot Coupe with julienne attachment would save a lot of time/labor depending on how many you serve, as well as choosing processed products (shredded cabbages, match-stick carrots etc.)

Recipes courtesy of Monroe Public Schools - also presented by Dana Daniel, Director of Dining Services during the Farm to School Demo Luncheon at the WSDA Farm to School Summit held in Wenatchee, WA (April 15-16, 2015)

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