How To Boil Kale - Food.com (2024)

FAQs

How long should you boil kale? ›

To boil kale, add either whole leaves or chopped leaves to a saucepan and pour over cold water until the leaves are just covered. Bring to the boil and season, then simmer for 4-5 minutes, or until the kale is nicely wilted. Drain thoroughly, and leave to air dry for a few minutes.

In a large saucepan bring about 2 cups of water and a large pinch of salt (⅛ to ¼ tsp.) to boiling. Add 12 ounces torn kale. Return to boiling. Reduce the heat and simmer 20 to 25 minutes or until tender.

As a result, for those who prefer cooked kale, steaming it for a short duration may be the best way to preserve its nutrient levels. Kale is a nutrient-dense food that's high in several vitamins, minerals, and antioxidants.

Kale, broccoli, cauliflower, cabbage, courgettes, spinach and peas have a good amount of these vitamins. Heat also degrades these vitamins, so cook veg that are rich in them gently and in as little water as possible. Steaming, microwaving and stir frying are better options than boiling.

Kale leaves are ready to harvest when the plant is about 12 inches tall and the outer leaves are about as long as your hand. That typically occurs 50 to 55 days after kale is started from seed. Whenever you plant some kale, mark your calendars about 7 weeks out for kale harvest time.

Boiling reduces kale's bitterness and allows its natural sweetness to shine, so keep the seasoning light and fresh.

“If you were to boil kale, you're going to have heat, and heat will denature the antioxidants, so vitamin C will get destroyed. Basically, it will leach into the water,” Sherry Gray, MPH, RD, a registered dietitian and extension educator at the University of Connecticut, told Verywell.

Don't boil kale, is releases more of the strong smelling sulfur compounds and makes the leaves slimy while damaging most of the nutrients. To preserve nutrients, don't cook kale for more than 10 minutes over high heat (in a skillet or oven at 400°F).

But despite all that kale-leaf love, most kale recipes suggest you de-stem the sturdy greens by slicing along the thick middle stalk, use only the (relatively) more tender leaf, and toss the stems into the compost bin.

Some foods can help lower blood pressure naturally, and kale is one of them. Because it contains high levels of magnesium, calcium, and potassium, along with other vitamins and fiber all working together, kale can help lower blood pressure.

Why should you not eat kale every day? ›

According to research, kale contains "progoitrin, a compound that can interfere with thyroid hormone synthesis, and thiocyanate ions, which can crowd out the iodine your thyroid needs." When consumed in large quantities, "one could experience a swelling of the thyroid, often called a goiter."

Consumption of kale in excess can lead to constipation and stomach irritation. Due to the presence of oxalates, kale can increase the risk of kidney stones. Kale contains goitrogens, substances that inhibit the synthesis of thyroid hormone. So, its intake can increase the risk of iodine deficiency.

Manganiello says you can eat kale every day, just don't overdo it. She recommends one to two servings maximum of kale per day, leaving room for other healthy foods that provide an assortment of nutrients.

Like all produce, kale's shelf-life depends on how you store it. Raw kale will last up to a week in the refrigerator and about six months in the freezer. Cooked kale, meanwhile, will only keep for three to five days in the fridge.

Fully matured kale leaves are about the size of your hand. Your kale plant will begin to produce leaves this size about 70 days after planting. Once the leaves are this size, your kale is ready and you should quickly harvest, as they'll go bitter shortly after this.