Fresh from the Field: Why We Love Kale at Nourse Farm

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At Nourse Farm, we’re all about simple, fresh ingredients that do a lot of good—for your plate and your body. Kale is one of those powerhouse greens that has earned its place in kitchens and farm stands alike. Whether you’re tossing it into a salad, blending it into a smoothie, or sautéing it fresh from the field, kale is as versatile as it is nutritious.

What Is Kale?

Kale—also known as borecole—is a leafy green (sometimes purple or red) that belongs to the Brassica family, alongside cabbage, broccoli, collards, and Brussels sprouts. You’ll commonly find it in a few varieties:

  • Curly kale – the most recognizable, with ruffled leaves

  • Dinosaur (lacinato) kale – flatter, darker leaves with a slightly sweeter taste

  • Ornamental kale – often more decorative but still edible

Each brings a slightly different texture and flavor, but all deliver impressive nutritional benefits.

How to Select the Freshest Kale

When you’re picking out kale—whether at the farm stand or grocery store—look for:

  • Firm bunches with deeply colored leaves

  • Hardy, crisp stems

  • Smaller leaves if you prefer a milder flavor

Avoid bunches with yellowing or brown leaves, as these are signs the kale is past its peak.

How to Store Kale for Maximum Freshness

To keep your kale fresh longer:

  • Remove any bands or ties so the leaves can breathe

  • Store in an airtight container or bag

  • Wrap in a damp cloth or paper towel to maintain moisture

A quick tip from the farm: kale’s flavor becomes stronger the longer it sits, so use it sooner for a milder taste. If it starts to wilt, don’t toss it—just soak the leaves in cool water for a few hours to bring them back to life.

Freezing kale? It works beautifully:

  • Blanch leaves for ~2.5 minutes (stems for 3 minutes)

  • Transfer immediately to ice water

  • Dry thoroughly, then freeze in small portions before storing in bags

Why Kale Is So Good for You

Kale is often called a “superfood,” and for good reason. Just one cup of chopped kale contains:

  • 33 calories

  • 206% of your daily vitamin A

  • 134% of vitamin C

  • 684% of vitamin K

  • Plus calcium, potassium, iron, and more

Beyond the numbers, kale is rich in antioxidants like carotenoids and flavonoids—compounds linked to reduced inflammation and potential cancer-fighting properties. It also contains lutein and zeaxanthin, which support eye health.

Another benefit we love: kale’s fiber helps bind bile acids, which can support lower cholesterol levels—especially when the kale is cooked.

How to Prepare and Enjoy Kale

Before using kale, always:

  • Wash thoroughly

  • Remove any discolored leaves

  • Trim tough stems with a simple “V-shaped” cut

From there, the possibilities are endless:

  • Toss into a fresh salad

  • Blend into a smoothie

  • Sauté with garlic and olive oil for a simple side

  • Bake into crispy kale chips

  • Use as a flavorful twist in pesto

From Our Fields to Your Table

At Nourse Farm, we believe food should be fresh, flavorful, and deeply connected to the land it comes from. Kale is a perfect example of that—nutrient-dense, easy to grow, and incredibly versatile in the kitchen.

Whether you’re picking it up at the farm stand or incorporating it into your weekly meals, kale is one green that truly delivers.