Maintaining the nutritional content of bitter vegetables such as mustard greens or kale is difficult, but it can be done. Blanching will stop the activity of the enzymes in it, thus preventing it from being bitter. Follow the instructions below for blanching kale for freezing or sautéing.
Step
Method 1 of 4: Setting Up Equipment
Step 1. Place a large pot on the stove
Fill a pot with water and place it on the stove over high heat. Cover the pot so the water can boil.
Add salt to make the water boil faster
Step 2. Take a large basin or bowl to place the ice water as a soak
The more kale you want to blanch, the bigger the pots and bowls you will need. Fill the bowl halfway with water, then add twelve ice cubes.
Step 3. Take a salad spinner or vegetable slicer
This tool will speed up the kale drying process.
Step 4. Spread a large towel on a flat surface
You may need 2 layers of towels to dry the blanched kale more quickly.
Method 2 of 4: Preparing Kale
Step 1. Wash the kale thoroughly
Soak the kale in a bowl of water for a few minutes, then clean the stems and leaves by hand under running water.
If you pick fresh kale or buy it fresh at the market, there may be bugs attached to the leaves or stems, which you can clean this way
Step 2. Shake or shake the kale to remove excess water
Step 3. Place the kale leaves on the cutting board
Fold the leaves, so that they are layered and the stems are visible.
Step 4. Pull the knife into the inside of the kale stem, until it meets the two leaves
The stems should be cut off so you can throw them away. Repeat with remaining kale.
Step 5. Collect the leaves
Cut the kale leaves horizontally to a size of 3.8 cm. Set aside the chopped kale leaves while you wait for the water to boil.
Method 3 of 4: Blanching Kale
Step 1. Put kale leaves in boiling water
If there are too many kale leaves and the pot doesn't fit, boil 2 to 3 handfuls of leaves at a time.
Step 2. Stir the leaves once with a wooden spoon
Cover the pot so that all the leaves cook evenly.
Step 3. Set the timer for 2 minutes
Step 4. Remove the kale from the pan with a spoon
Put it directly into the ice water.
Step 5. Put the next batch of kale, if any, into the boiling water
You can reuse the water up to several times. Remember to reset your timer.
Step 6. Transfer the kale from the ice water to the vegetable slicer after 1-2 minutes
Run the tool to drain excess water.
Step 7. Arrange kale on paper towels in an even layer
Roll the tissue horizontally to squeeze out excess water.
Method 4 of 4: Using Kale
Step 1. Freeze the blanched kale by placing it in a single layer on a baking sheet
Step 2. Place in the refrigerator for 30 minutes
Step 3. Remove the baking sheet containing the kale and transfer the kale to a plastic bag or airtight storage container
Step 4. Heat 2 tbsp (30ml) extra virgin olive oil over medium heat to sauté frozen or freshly blanched kale
Sauté the garlic a little, then add the kale after 1 minute. Saute for 2 to 5 minutes.
- Freeze kale takes a little longer to fry than freshly blanched kale.
- Season with salt and pepper.
- Use blanched and frozen kale for recipes that call for spinach or other bitter greens.
Tips
Blanching the kale will retain its bright green color and many of its nutrients. While boiled kale can become wilted and appear gray. Boiling kale for more than a few minutes will let some of its nutrients dissolve in the water, which you can then use to make broth
What you need
- Water
- Broth pot
- Stove
- Big bowl
- Ice
- Salad spinner or vegetable slicer
- Tissue
- Wooden spoon
- Knife
- Cutting board
- Big spoon with holes
- Timer
- Baking pan
- Freeze-resistant storage containers
- Olive oil
- Garlic
