Kale

Kale is a member of the cabbage family. It is available in decorative and edible versions and is known for its distinctive ruffled leaves.  The two most common edible versions are curly kale and black kale.  See listings for each type.  The picture shown includes black kale (top) and curly kale (bottom).  Both are highly nutritious with kale being on the list of today's "super foods".  This green is easily found in most grocery stores as well as in your local farmer's market. 

My favorite is the black kale.  I simply steam it, drain it well, then saute it with a little olive oil and garlic.

Substitutes For Kale

If you need a substitute for kale there are many good alternatives.  Most of these can be used fresh or may be cooked:

• Substitute different varieties of Kale such as curly or Tuscan Kale which can be used interchangeably.
• OR - Use Collard greens - which are easy to find but take longer to cook and have a flavor which is quite different from kale.
  OR - If you have Chinese kale (gai lan) it makes a fine alternative to kale although may be harder to find depending on where you live.  This green cooks quickly
• OR - Green chard  works well, it is easy to find and  cooking time is about the same.
• OR - Mustard greens are good and provide a more peppery flavor.  Typically easy to find.
• OR - Use Spinach  which will cook very fast and has a softer, mild flavor. Can be used raw or cooked.

1 lb. kale = 6 cups raw leaves or 1 1/4 cups cooked leaves
1 cup chopped, raw kale leaves = 2 1/3 ounces (67 grams)