Oh Kale Yes... Celebrate World Vegetarian Day

Raw kale deserves its healthy rap. Luckily, this nutritional powerhouse is delicious, too.


Raw kale deserves its healthy rap. It’s an excellent source of vitamins A, C and K, and a good source of fiber, calcium and potassium. Plus it supplies folate, fiber and protein. Luckily, this nutritional powerhouse is delicious, too. So what better way to celebrate #WorldVegetarianDay on Sunday, October 1 than with big savings on organic kale?
We’re extending the one-day celebration into a weeklong offer: Get organic kale bunches for $1 each from September 27 – October 3, 2017.* 

Kale Waldorf Salad Recipe opens in a new tab

Get To Know Kale

Head into the produce section of a Whole Foods Market and among the other leafy greens, you’ll find kale. The most common variety is green curly kale, but there is also a Red Russian, flowering (purple and white) and the popular narrow leaf Lacinato (also known as dinosaur kale). The leaves vary in color from light green to nearly purple depending on the variety and are generally thick and fibrous.

Double Green Smoothie Recipe opens in a new tab

Storage & Prep Tips

  • Kale can be stored in the refrigerator for several days if it is protected from airflow (e.g. in a plastic bag in the crisper drawer).

  • One pound of fresh, untrimmed greens will typically serve two to three people. 

  • Remove the tough stems and ribs and discard any bruised leaves. 

  • Remove dirt and sand by washing it in a sink full of water, then drain. 

  • Like most greens, kale shrinks considerably when cooked. 

  • To make the kale extra-tender for raw salads, try massaging the leaves. Here’s how:

8 Ways To Get Your Greens On

Mildly peppery and tender, kale can be steamed, boiled, sautéed or enjoyed raw. Here are a few of our favorite ways to enjoy this leafy green.  

  1. Smoothies. Start your day with a kale-packed smoothie like this Double Green Smoothie opens in a new tab.

  2. Salads. From a simple Kale Salad opens in a new tab to Kale Waldorf Salad opens in a new tab, kale has become a star ingredient in salads.

  3. Eggs. Add cooked greens to frittatas, breakfast tacos and egg sandwiches.

  4. Grains. Pair greens and grains like in Greens with Carrots, Feta Cheese and Brown Rice opens in a new tab and Mighty Bowls of Goodness opens in a new tab

  5. Soups. Stir into soups and stews during the last few minutes of cooking like in this recipe for Easy Kale and White Bean Soup opens in a new tab

  6. Family Fun Meal. Hot Dog Sea Monsters opens in a new tab are a playful way to get in greens. 

  7. Pastas. Add sautéed greens to cooked whole wheat pasta or stir into pasta sauces.

  8. Snacks. Crispy Vegan Cheezy Kale Chips opens in a new tab are cheesy and savory without cheese or dairy.

Vegan Cheesy Kale Chips

Vegan Cheesy Kale Chips Recipe opens in a new tab
Still hungry? We’ve got plenty more kale recipes from soups to salads to sides.
*Valid 9/27–10/3/17. While supplies last. No rain checks. U.S. only. Not valid at Whole Foods Market 365™ stores. 

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