Massachusetts Farm to School Harvest of the Month is Kale!

2. Per 1 CUP raw:
Calories: 7.2
Fat: 0.3g
Sodium: 10.9mg
Carbohydrates: 0.9g
Fiber: 0.8g
Sugars: 0.2g
Protein: 0.6g
Vitamin A: 49.6mcg
Vitamin K: 80.3mcg
Vitamin C: 19.2mg
Potassium: 71.7mg
Calcium: 52.3mg
Kale Nutrition Facts

3. There are 3 main varieties of kale...
is green or purple, tastes like
cabbage, and has a ruffled texture.
Curly Kale

4. is very tender when cooked, and also
goes by the names Lacinato kale,
dinosaur kale, and cavolo nero.
Tuscan Kale

5. is too tough to eat, but is a favorite
among gardeners because of its
bright and colorful decorative
leaves.
Ornamental kale

6. Adding Kale to a smoothie is
a great way to increase the
nutritional value!

7. Kale Fun Facts!
Kale has been grown for over
6,000 years!
One cup of raw Kale provides your
daily value of vitamins A, C and K
Kale comes from the same plant
family as brocolli, Brussels sprouts,
and cabbage

8. You don’t have to cook kale to
tenderize it - just massage it!
Healthy Serving Idea
Make a
harvest kale
salad using
massaged
kale, sliced
pears, and
blue cheese.

9. Adapted from freutcake.com
Prep and cooking time: 25 minutes
Serving Size: 4-6 servings
Enjoy crispy chips with flavorful spices and kale, the harvest of the month for November!
This snack option is packed with important nutrients and antioxidants to help fuel you in
between meals.
Crispy Barbecue Kale Chips
Crispy Barbecue Kale Chips
INSTRUCTIONS
INGREDIENTS
1 bunch kale (1 lb. or 2 cups)
1 tablespoons of olive oil
Barbecue Spice Rub:
1 tablespoon smoked paprika
1/2 teaspoon cumin
1 tsp garlic
1/2 teaspoon chili powder
season with salt and pepper
Preheat oven to 300F. Line two large baking sheet with parchment paper.
Wash the kale, remove the stems, and tear into pieces.
Allow the kale to dry completely on paper towels.
Spread out the dried kale on the baking sheets making sure it is not piled up.
Drizzle with olive oil and massage the kale with hands.
In a small bowl, mix smoked paprika, cumin, garlic, chili powder, salt and pepper.
Sprinkle the kale with barbecue spice mix and give the kale another rub with your
hands then keep extra seasoning in a for for next batch.
Bake for 10 minutes, then give the pans a good mix before baking for 15 minutes
Allow chips to cool on the pan for 3 minutes. Then serve and eat!
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10. Kale is more nutritious if cooked lightly! Over
cooking decreases the amount of vitamin C
and antioxidants.

11. Serving kale with a fat,
such as bacon, Parmesan
cheese, or dressing helps
release some of the
nutrients in kale. It also
tastes delicious!

12. Salem
Food & Nutrition
Services
Have a happy
November and enjoy
your kale!
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