Vegucation: Kale


Kale is one of the most talked about healthy foods, and people either love it or hate it. It’s a unique leafy green with a distinct flavor that is extremely versatile.

Why is it beneficial?

Kale has tons of fiber for very few calories, which means you can eat a large portion to feel full without consuming empty calories. Kale also offers a wide variety of nutrients, mainly vitamins A, C, and K, calcium, magnesium, folate, and iron. In fact, kale has more iron than beef per calorie and more calcium than milk per calorie. Plus, all of those vitamins maintain a healthy immune system and blood.

When is it in season?

You can usually find local kale during early and late summer in Tennessee. Weather conditions usually determine when it comes and goes. Always try to buy organic kale whenever possible.

How long will it keep? kale variety

Kale will last about five days in the refrigerator if kept in a plastic bag. Do not wash the kale before storing it. The flavor will be better when eaten fresh.

How can I prepare it?

You can eat kale raw or cooked, steamed or sautéed, baked or roasted. Just remember to remove the stems before preparing. Here are a few fun ways to eat more kale:

  • Saute chopped kale then add scrambled eggs for breakfast or pasta and parmesan for dinner.
  • Make your own kale chips.
  • Add it to a blender with banana and pineapple for a detox smoothie.
  • Steam it in a pan with diced sweet potato or mushrooms for an easy side dish. Season with garlic and rosemary or thyme.


Weekly Fig is a private membership association for local sustainable foods. 


Meet the Author


Rachel Howard

Rachel is studying to become a registered dietician at UTC. She believes eating real food is the key to a healthy lifestyle, and loves to teach others about nutrition. Rachel enjoys planning healthy and tasty meals and experimenting in the kitchen with new recipes. She likes the challenge of trying to make classic family recipes healthier or learning new cooking techniques.