Freezing kale is a great way to preserve its nutrients and enjoy this nutritious leafy green throughout the year. Here’s a step-by-step guide to freezing kale while retaining its flavor and nutritional value.
1. Select Fresh Kale
Choose fresh, vibrant kale with no wilting, yellowing, or damage. The more fresh it is when freezing, the better it will retain its nutrients and flavor.
2. Wash and Prepare the Kale
Since kale often has dirt or grit on its leaves, it’s important to clean it thoroughly.
- Wash the kale: Rinse the kale leaves under cold water to remove any dirt. You can soak the leaves in a bowl of water if necessary, and then rinse again.
- Remove the stems: Kale stems can be tough, so remove the thick central stems from the leaves. You can tear or cut the leaves into smaller pieces, depending on how you plan to use them later.
3. Blanch the Kale
Blanching helps preserve the nutrients, color, and texture of kale when freezing.
- Boil water: Bring a large pot of water to a rolling boil.
- Prepare ice water: Fill a large bowl with ice and cold water to create an ice bath.
- Blanch the kale: Add the kale leaves to the boiling water and blanch them for 2 to 3 minutes. This stops the enzymes in the kale that can cause nutrient loss and degrade the texture.
- Cool in ice water: Immediately transfer the kale into the ice bath to stop the cooking process. Leave it in for about 2 minutes.
- Drain and dry: Drain the kale thoroughly and pat it dry with paper towels or a clean kitchen towel to remove excess moisture.
4. Flash Freeze the Kale
To prevent the kale from clumping together during storage, flash freezing is essential.
- Spread on a baking sheet: Arrange the blanched kale in a single layer on a baking sheet.
- Freeze for a few hours: Place the baking sheet in the freezer for about 2 to 3 hours, or until the kale is completely frozen.
5. Store the Kale
Once the kale is frozen, it can be transferred to a freezer-safe bag or container for long-term storage.
- Pack in bags: Transfer the frozen kale into freezer bags or airtight containers. Squeeze out as much air as possible before sealing the bags to reduce freezer burn.
- Label and date: Label the bags with the date of freezing to keep track of their storage time.
6. How Long Does Frozen Kale Last?
Frozen kale can be stored in the freezer for up to 12 months. For the best quality, it’s recommended to use it within 6 months.
7. Using Frozen Kale
- No thawing needed: You can use frozen kale directly in soups, smoothies, casseroles, stews, or sautéed dishes. Just add the frozen kale to your recipe without needing to thaw it.
- Don’t use in salads: Frozen kale loses its crisp texture, so it’s best used in cooked dishes rather than raw ones.
Additional Tips
- Preserve nutrients: Blanching helps preserve up to 70% of kale’s nutrients, including vitamins A, C, and K, as well as its antioxidants.
- Freezing in portions: Consider portioning the kale into small bags before freezing, so you can easily grab the amount you need for specific recipes.
- Freeze kale in oil: If you plan to use the kale for sautéing or stir-fries, you can freeze it in a little oil (in ice cube trays) to make it even easier to use.
By following these steps, you’ll be able to freeze kale and keep its nutrients intact, making it a convenient and healthy addition to your meals year-round!
