Can You Cook Kale That Has Turned Yellow? Tips for Using Fading Kale

Can You Cook Kale That Has Turned Yellow?

Kale is an extremely nutritious leafy green vegetable that has gained popularity in recent years. Rich in vitamins A, C, and K, kale provides a wide range of health benefits. However, like other fresh produce, kale has a relatively short shelf life. After purchasing kale at the grocery store, you may notice it start to yellow after a few days in your refrigerator.

So what causes kale to turn yellow? And can you still use yellow kale for cooking?

Why Kale Turns Yellow

There are a few reasons why your fresh kale may start to yellow:

• Aging - Like other leafy greens, kale has a relatively short shelf life. After about 5-7 days, the chlorophyll starts to break down causing the leaves to lose their vibrant green color.
• Temperature - Kale is sensitive to temperature. Storing kale in warmer temperatures can cause it to yellow faster.
• Oxidation - Exposure to air and light causes oxidation which degrades the chlorophyll.
• Physical Damage - Bruising or rough handling of the kale leaves can impact the plant cells leading to yellowing.

Evaluating Yellow Kale

Once your kale has started changing color, you'll need to closely evaluate it before using. Here are some tips:

• Check for mold - Mold is one sign kale has gone bad. Carefully inspect leaves for white, fuzzy mold.
• Assess texture - Yellow kale will start to get limp and lose its crispness.
• Consider smell - Fresh kale has a bright, vegetal smell. Yellowing kale may start to smell grassy, bitter or foul.
• Look for spots - Yellow dots or water-soaked spots can be indications of spoilage.

If your kale shows mold, is very limp, has an unpleasant odor, or has wet spots, it's best to discard it. However, kale that is just starting to yellow still has the potential to be used for cooking.

Is It Safe to Eat Yellow Kale?

Kale that has only just started to yellow can absolutely be cooked and eaten. While the vibrancy fades as chlorophyll breaks down, the underlying nutrients remain intact. An occasional yellow leaf here and there is normal and not a safety concern.

However, consume yellow kale promptly. The more it continues to yellow, the faster it will degrade in quality and flavor.

Cooking Recommendations for Yellow Kale

When you notice your fresh kale starting to turn, incorporate it right away into your recipes. Here are some tips for making the most of yellowing kale:

• Remove tough stems which tend to yellow first.
• Wash and dry leaves thoroughly.
• Chop or shred leaves to help mask fading color.
• Add to soups, stews, casseroles.
• Saute with olive oil, garlic, lemon.
• Blanch leaves briefly in boiling water.
• Puree into smoothies, juices, dips.
• Bake into frittatas, tarts, chips.

The moist heat from soups, stews and casseroles helps soften yellow kale leaves back to being tender. Quick sauteing retains some texture while introducing other bright flavors. Pureeing hides fading color completely. Leaves can also be blanched before freezing for later use.

Storing Kale Properly

To help extend the shelf life of fresh kale, be sure to store it properly:

• Keep kale refrigerated at all times, ideally at 32F-40F.
• Wash leaves just before using, not before storing.
• Pat leaves dry with a paper towel before refrigerating in a plastic bag.
• Remove any rubber bands or ties from bunched kale.
• Use within 3-5 days for best quality.

With proper storage and frequent use, you can go through your fresh kale before excessive yellowing occurs. But even if some leaves start to fade, know that yellow kale can still be put to good use through cooking.

Health Benefits of Kale

Now that we've covered cooking yellow kale, let's talk about why you should be eating more kale in general. Here are some of the top health benefits of kale:

Packed with Nutrients

Kale is one of the most nutrient-dense foods you can eat. Just one cup of chopped raw kale contains:

• 33 calories
• 6 grams carbohydrates
• 3 grams protein
• 1 gram fat
• 134% DV Vitamin C
• 206% DV Vitamin A
• 684% DV Vitamin K
• 9% DV Calcium
• 5% DV Iron

For very few calories, you get substantial amounts of vitamins, minerals and antioxidants. This makes kale a great food for weight loss and overall health.

Supports Heart Health

The nutrients and fiber in kale help support cardiovascular health in a few ways. Kale contains bile acid sequestrants that help lower cholesterol levels in the body. The antioxidants in kale, including polyphenols and flavonoids, reduce inflammation and oxidative stress which are risk factors for heart disease. And the fiber binds to bile acids to remove them from the body.

Fights Cancer

The wide range of antioxidants and anti-inflammatory compounds in kale make it a potential cancer-fighting food. Kale's glucosinolates break down into compounds that have been shown to suppress cancer cell growth. Other compounds inhibit angiogenesis, a process tumors use to grow and spread. More research is still needed, but adding kale to your diet could support cancer prevention.

Supports Vision Health

Two antioxidants found in kale, lutein and zeaxanthin, accumulate in the retina and protect eyes from sunlight damage. Getting enough lutein and zeaxanthin from your diet helps prevent macular degeneration and development of cataracts, leading causes of vision loss.

Boosts Immunity

Kale is loaded with immune-boosting nutrients like vitamins A, C and K. These help fight free radicals and oxidative stress to keep immune cells functioning properly. The fiber also supports a healthy gut microbiome which is tied to strong immunity. Enjoying kale regularly can help ward off colds, flu and other viral illnesses.

Aids Detoxification

The sulfur compounds and antioxidants in kale aid the body's detoxification processes. Kale can help increase glutathione levels, a key antioxidant our cells need to mitigate damage from toxins, pollutants and heavy metals. Regularly working kale into your diet supports natural daily detoxification.

Promotes Digestive Health

Kale is an excellent source of fiber, providing nearly 3 grams per cup. Both soluble and insoluble fiber in kale helps promote regularity, prevent constipation, and maintain a healthy digestive tract. The fiber also nourishes beneficial gut bacteria.

Risks and Precautions with Kale

While kale offers many benefits, there are some important safety precautions to be aware of as well:

Oxalates

Kale contains oxalic acid, which can bind to calcium and cause kidney stones in some individuals. People who are prone to kidney stones may want to limit kale intake.

Thyroid Function

Compounds called glucosinolates found in kale can impact thyroid hormone production in very high amounts. People taking medication for hypothyroidism should exercise caution with kale.

Vitamin K

Kale is very high in vitamin K1, which plays a role in blood clotting. Those taking blood thinning medications should keep kale intake consistent rather than suddenly increasing or decreasing it.

Pesticide Exposure

Conventionally grown kale is frequently treated with pesticides that can remain on leaves. Opt for organic kale when possible or wash thoroughly before eating.

Gas and Bloating

The fiber and raffinose carbs in kale can cause gas and abdominal discomfort in some people. Introduce kale gradually and be sure to drink plenty of fluids.

While kale has potential risks for certain individuals, for most people it is an incredibly healthy addition to your diet. Moderating your serving size is key if you are concerned about any of the precautions above.

How to Select and Prepare Kale

Now that you know the many benefits of kale, let's look at how to choose, store and prepare it:

Selection

• Look for deeply colored, crisp leaves without signs of wilting or yellowing.
• Smaller, younger leaves will be more tender while larger leaves can be tougher and more fibrous.
• Avoid limp, discolored or wet-looking kale.

Cleaning

• Rinse leaves under cool water and gently agitate to remove dirt.
• Dry using a salad spinner or by patting leaves between paper towels.
• Trim away thick stems which can be undesirable in texture.

Storing

• Keep kale refrigerated unwashed in a plastic bag with air removed.
• Use within 3-5 days for best quality.
• Do not wash kale until ready to use.

Preparation

• Raw - Chop, shred, or tear leaves into bite-sized pieces to use raw in salads, smoothies, juices.
• Saute - Heat olive oil in pan over medium heat. Add chopped kale and seasonings of choice. Cook while stirring until reaches desired tenderness.
• Steaming - Place chopped kale in steamer basket over boiling water. Steam until bright green and tender.
• Roasting - Toss chopped kale with olive oil. Spread on baking sheet and roast 10-15 minutes at 400F.
• Braising - Saute chopped kale down until volume is reduced. Add small amount of broth and cook covered until very tender.

Cooking kale helps soften the fibers and make it more palatable especially for those new to eating it. But raw kale has great flavor too when chopped finely or massaged.

Simple and Delicious Kale Recipes

Here are some easy and nutritious recipes for enjoying kale:

Curried Kale Salad

Ingredients:

• 1 bunch kale, chopped
• 12 cup dried cranberries
• 12 cup roasted unsalted pistachios
• 14 cup plain Greek yogurt
• 1 Tbsp olive oil
• 1 Tbsp lemon juice
• 1 tsp curry powder
• 14 tsp garlic powder
• Salt and pepper to taste

Instructions:

1. In large bowl, massage chopped kale with lemon juice and olive oil until tenderized.
2. Add Greek yogurt, curry powder and garlic powder. Mix until kale is coated.
3. Stir in cranberries and pistachios.
4. Season with salt and pepper.
5. Chill before serving.

Southwest Kale Power Bowl

Ingredients:

• 1 bunch kale, chopped
• 1 15-oz can black beans, drained and rinsed
• 1 cup cooked quinoa
• 1 cup corn kernels
• 1 avocado, diced
• 2 Tbsp olive oil
• 1 lime, juiced
• 1 tsp chili powder
• 14 tsp cumin
• Pinch cayenne pepper
• Salt and pepper to taste

Instructions:

1. In large bowl, massage kale with olive oil and lime juice.
2. Add cooked quinoa, black beans, corn, avocado and spices.
3. Toss together until combined.
4. Season with salt and pepper.
5. Serve chilled or at room temp.

Coconut Curry Kale Soup

Ingredients:

• 1 Tbsp coconut oil
• 1 onion, diced
• 3 cloves garlic, minced
• 1 Tbsp grated ginger
• 1 Tbsp Thai red curry paste
• 4 cups vegetable broth
• 3 cups chopped kale leaves
• 1 15-oz can coconut milk
• Juice of 1 lime
• Salt and pepper to taste
• Cilantro for garnish

Instructions:

1. Heat coconut oil in large pot over medium heat.
2. Add onion and cook until translucent, about 5 minutes.
3. Add garlic, ginger and curry paste. Cook 1 minute more.
4. Pour in broth and bring to a boil.
5. Add kale and simmer 10 minutes until kale is tender.
6. Remove from heat and stir in coconut milk and lime juice.
7. Blend soup with immersion blender or regular blender until smooth and creamy.
8. Season with salt and pepper.
9. Garnish bowls with cilantro before serving.

Conclusion

Kale is one of the healthiest leafy green vegetables you can eat. It's packed with vitamins, minerals, fiber and disease-fighting antioxidants. While kale does start to yellow as it ages past its prime, yellowing kale can still be used for cooked dishes. Proper storage helps prolong its freshness. Consuming kale regularly provides a wide range of benefits from better heart health to cancer prevention. It's a nutritious ingredient that's easy to incorporate into salads, sides, soups and more.

So next time your kale starts fading a bit, don't be afraid to still put it to use. With the right recipes, you can still reap the many nourishing compounds kale has to offer.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.