         Recipes > Ingredient Archive > Kale  Why Organic? Kale is on the Environmental Working Group’s list of conventionally grown foods with the highest pesticide residues. When you choose organic kale, you know that your greens are free of synthetic chemical residues. Kale is a nutritional powerhouse, and organic kale has higher levels of the beneficial phytonutrients that help reduce your risk of cancer and cataracts. Organic kale is grown using sustainable practices that build rich soil and vibrant ecosystems, and keep potentially hazardous chemicals out of our environment. We believe organic is the healthiest choice for people and the planet — and we think organic tastes better, too!
• Braised Kale with Butternut and Bacon Kale has an impressive nutritional profile, but it’s not a glamorous vegetable, nor does it enjoy wide popularity. Many people tend to avoid it in the market, never quite sure what to do with it, convinced it must be bitter or brassy despite its virtuous health benefits — but you’ll be so pleasantly surprised when you discover just how versatile and sweetly flavorful this hearty green can be.  Selecting Fresh Kale Whichever variety of kale you choose:
A member of the Brassica family, along with broccoli and collards, kale comes in several forms. The favorite variety of most cooks — especially in Italy — is the heirloom strain known as cavolo nero (literally, “black cabbage”), which in this country is variously called Tuscan kale, lacinato kale, or dinosaur (“dino”) kale. Its many names all refer to the same delicious variety with long, intensely dark green leaves that are straight and deeply textured or wrinkled. Kale has a sweet and mild flavor, especially when it’s harvested after a frost, which forces the starches in its stems and leaves to convert to sugars. Other commonly encountered kales are purple kale, curly or common green kale, flowering kale (though edible, this variety is most often used as a garnish), white kale, and red Russian kale. These varieties are generally distinguished by large ruffle-edged leaves and tough central ribs; they range in color from white to red, green, and purple. These kales have a delicious peppery bite, but since their leaves are sturdier than those of dino kale, they require longer cooking times. To prepare kale, strip the leaves from the tough central stems by folding the leaves in half lengthwise, then tear, snip, or slice the stems out and discard. Stack several leaves together, then slice or roughly chop. As a rule, one pound will yield about 12 cups of chopped kale. Like most greens, kale is composed largely of water, so it shrinks considerably when heated. Kale is most often cooked, although dino kale is tender enough to eat raw in salads. Kale can be boiled, steamed, braised, roasted, or stir-fried. It stands up to bold flavors, so use a liberal hand with whatever seasonings you choose to use. Kale is terrific paired with salty or smoky meats like prosciutto, sausage, or bacon, and it benefits from a spark of acidity, such as balsamic vinegar or lemon juice, added just before serving. Try some of our recipes in our featured lineup, and you’ll soon discover for yourself the great taste and wonderful versatility of nutritious kale. A Nutritionist’s Dream 
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