Kale, the leafy green superstar, has earned its place on dinner plates across the globe. Packed with nutrients and boasting a unique flavor, it’s a healthy and versatile addition to any diet. But when it comes to preparing kale, a common question arises: Do you remove the stems? The answer, like with many culinary queries, isn’t a simple yes or no. It depends on several factors, including personal preference, cooking method, and the type of kale you’re using. This comprehensive guide will delve into the nuances of kale stem removal, equipping you with the knowledge to make informed decisions in your kitchen.
Understanding Kale and Its Stems
Before we dive into the specifics of stem removal, let’s understand the anatomy of kale and the characteristics of its stems. Kale belongs to the Brassica family, which also includes cabbage, broccoli, and cauliflower. It comes in various types, each with distinct leaf shapes and textures. Common varieties include curly kale, lacinato kale (also known as Tuscan kale or dinosaur kale), red kale, and Russian kale.
The stem, or rib, of the kale leaf runs from the base to the tip, providing structure and support. It’s significantly tougher and more fibrous than the leafy part. This difference in texture is the primary reason why many people choose to remove the stems.
The Texture and Flavor Difference
The main reason for considering stem removal is the difference in texture and sometimes flavor between the leaves and the stems. Kale leaves, when cooked properly, become tender and slightly sweet, while the stems tend to remain chewier and can have a slightly bitter taste, especially in older, larger leaves.
Removing the stems results in a more uniform texture in your final dish, ensuring that every bite is equally enjoyable. However, some people don’t mind the slightly tougher texture and even appreciate the subtle bitterness, considering it part of kale’s unique character.
Reasons to Remove Kale Stems
Several compelling reasons exist for removing kale stems, especially if you’re new to cooking with this leafy green.
Improving Texture
As mentioned earlier, the primary advantage of removing the stems is to improve the overall texture of your dish. Chewy kale stems can be particularly off-putting in salads or lightly sautéed dishes. Removing them ensures a more pleasant and consistent eating experience.
Reducing Bitterness
While some appreciate the slight bitterness of kale, others find it overwhelming. The stems tend to concentrate this bitterness. Removing them can significantly reduce the bitter flavor profile of the kale, making it more palatable for those sensitive to bitter tastes.
Enhancing Digestibility
The fibrous nature of kale stems can sometimes be difficult to digest, especially for individuals with sensitive stomachs. Removing the stems can make kale easier to digest and reduce the risk of bloating or discomfort.
Preparing for Specific Recipes
Certain recipes, particularly those calling for finely chopped or blended kale, benefit greatly from stem removal. Think kale smoothies, pestos, or finely chopped kale salads. Removing the stems ensures a smoother consistency and prevents unwanted chunks in the final product.
Reasons to Keep Kale Stems
While stem removal is a common practice, there are valid reasons to keep them.
Nutritional Value
Kale stems, like the leaves, are packed with nutrients. They contain fiber, vitamins, and minerals that contribute to overall health. Discarding the stems means missing out on these nutritional benefits. Retaining the stems adds to the nutritional density of your meal.
Reducing Waste
In today’s environmentally conscious world, reducing food waste is a priority. Discarding kale stems contributes to food waste, which can be avoided by incorporating them into your recipes.
Adding Texture and Bite
For some dishes, the slightly tougher texture of kale stems can be a desirable attribute. They can add a pleasant bite to soups, stews, or stir-fries, providing a textural contrast to the softer leaves.
Flavor Complexity
While some consider the slight bitterness of kale stems a disadvantage, others appreciate it as a component of the overall flavor profile. The stems can add depth and complexity to dishes, particularly when paired with other flavors.
How to Remove Kale Stems
If you’ve decided that removing kale stems is the right choice for your recipe, here’s a simple and effective method:
- Wash the kale thoroughly: Rinse the kale leaves under cold running water to remove any dirt or debris. Pat them dry with a clean towel or spin them in a salad spinner.
- Grip the stem: Hold the base of the kale stem firmly in one hand.
- Strip the leaves: With your other hand, grip the leaf near the stem. Pull the leaf away from the stem, using a smooth, continuous motion. The leaf should detach easily from the stem.
- Repeat: Repeat the process for each leaf until all the leaves are separated from the stems.
- Discard or reserve: Discard the stems or set them aside for another use.
Alternatively, you can use a knife to cut the leaves away from the stem. Place the kale leaf on a cutting board and use a sharp knife to slice along each side of the stem, separating the leaf.
What to Do with Kale Stems
Instead of discarding kale stems, consider these creative ways to use them:
Add to Soups and Broths
Kale stems can be added to soups and broths to add flavor and nutrients. Chop them into small pieces and simmer them along with other vegetables. The stems will soften during cooking and release their flavor into the broth. Stems can be used as a flavorful base for vegetable broth.
Make Kale Stem Pesto
Blend kale stems with olive oil, garlic, nuts, and parmesan cheese to create a unique and flavorful pesto. The stems add a slightly different texture and flavor compared to traditional basil pesto.
Pickle Them
Pickled kale stems are a tangy and crunchy addition to salads, sandwiches, or charcuterie boards. You can pickle them using a simple brine of vinegar, water, sugar, and spices.
Sauté or Stir-Fry Them
Chop kale stems into small pieces and sauté or stir-fry them with other vegetables. They can be a great addition to stir-fries, adding a slightly crunchy texture and a boost of nutrients.
Juice Them
Kale stems can be juiced along with other fruits and vegetables. The juice may have a slightly bitter taste, so consider adding sweeter fruits like apples or oranges to balance the flavor.
Add to Smoothies
Chop the stems and blend them into smoothies. The strong flavor of the other ingredients can mask the stem’s bitterness.
Kale Variety Considerations
The decision to remove kale stems can also depend on the specific variety of kale you are using.
- Curly Kale: Curly kale has thick, fibrous stems that are generally best removed, especially for salads and lightly cooked dishes.
- Lacinato Kale (Dinosaur Kale): Lacinato kale has thinner, more tender stems than curly kale. These stems can often be left on, especially if you are cooking the kale.
- Red Kale and Russian Kale: The stems of red kale and Russian kale are generally similar to those of curly kale, so removing them is often recommended.
Cooking Methods and Stem Removal
The cooking method you choose can also influence whether you should remove kale stems.
- Salads: For raw kale salads, removing the stems is generally recommended to improve the texture and reduce bitterness.
- Sautéing: When sautéing kale, you can either remove the stems or chop them finely and cook them along with the leaves. If you leave the stems on, start cooking them a few minutes before adding the leaves to ensure they soften properly.
- Steaming: Steaming kale can help to soften the stems, so you may not need to remove them. However, if you prefer a more tender texture, removing the stems is still an option.
- Baking: When baking kale chips, removing the stems is recommended to ensure that the chips are uniformly crispy.
- Soups and Stews: In soups and stews, kale stems can be added to the broth to add flavor and nutrients. They will soften during cooking and become more palatable.
- Smoothies: Removing the stems before adding kale to smoothies is a good idea, especially if you’re sensitive to bitter tastes.
Tips for Cooking Kale with Stems
If you decide to keep the kale stems, here are a few tips to ensure they are cooked properly:
- Chop the stems finely: This will help them cook more evenly and prevent them from being too tough.
- Cook the stems longer: Add the chopped stems to the pan or pot a few minutes before adding the leaves. This will give them time to soften.
- Massage the kale: Massaging raw kale with olive oil and lemon juice can help to break down the fibers in the stems and make them more tender.
- Use acidic ingredients: Adding acidic ingredients like lemon juice or vinegar to your kale dish can help to tenderize the stems and reduce bitterness.
Making the Right Choice for You
Ultimately, the decision of whether or not to remove kale stems is a matter of personal preference. Consider the factors discussed above, such as the type of kale, the cooking method, and your own taste preferences. Experiment with both stemmed and stemless kale to discover what you prefer. There’s no universally correct answer, it’s all about finding what works best for your palate and cooking style.
By understanding the characteristics of kale stems and the various ways to prepare them, you can confidently incorporate this nutritious leafy green into your diet. Whether you choose to remove the stems or embrace them, you’ll be well-equipped to create delicious and healthy kale dishes. Enjoy!
Is it always necessary to remove kale stems?
While it’s generally recommended to remove kale stems due to their tough and fibrous texture, it’s not always strictly necessary. The necessity depends largely on the type of kale, the cooking method you’re using, and your personal preference. Curly kale stems are particularly tough and should usually be removed. However, for milder varieties like baby kale or Tuscan kale (also known as Lacinato or dinosaur kale), the stems are more tender and can be left on, especially if you’re planning to massage or finely chop the kale.
When considering whether to remove the stems, think about how the kale will be cooked. For raw preparations like salads, the stems are almost always best removed, as they can be difficult to chew. However, if you’re planning to blend the kale into a smoothie, sauté it for a long period, or add it to a soup or stew where it will soften during cooking, leaving the stems on is perfectly acceptable. Ultimately, it comes down to whether you enjoy the slightly bitter and more robust flavor and texture they provide.
What is the best way to remove kale stems?
There are several effective methods for removing kale stems. One popular approach is to hold the stem in one hand and use the other hand to strip the leaves away. Simply grip the stem firmly and pull the leaves away from the stem, working from the base of the leaf towards the tip. This method is quick and efficient, especially with practice. Another option is to fold the kale leaf in half lengthwise, with the stem along the fold. Then, use a sharp knife to cut along either side of the stem, effectively removing it from the leaf.
Alternatively, you can use kitchen shears or scissors to cut along either side of the stem. This method can be particularly useful for smaller hands or when dealing with a large amount of kale. Regardless of the method you choose, ensure you have a firm grip and use a sharp knife or shears to minimize tearing and wasted leaves. Remember to wash the kale thoroughly after removing the stems to remove any dirt or debris.
Can kale stems be used in other recipes?
Yes, kale stems can definitely be used in other recipes to minimize food waste and add nutrients. Instead of discarding them, consider incorporating them into soups, stews, or smoothies. The stems contain valuable vitamins, minerals, and fiber, making them a nutritious addition to your diet. When using them in soups or stews, chop them finely and add them early in the cooking process to allow them to soften and release their flavor.
Another great option is to blend the stems into smoothies. The strong flavor can be masked by fruits and other ingredients. You can also pickle the kale stems for a tangy and crunchy snack or side dish. Fermenting kale stems is another interesting option. The possibilities are endless, and by getting creative, you can reduce food waste and enjoy the full benefits of kale.
How do I prepare kale after removing the stems?
After removing the stems, it’s essential to wash the kale thoroughly to remove any dirt or grit. Submerge the kale leaves in a large bowl of cold water and swish them around. If the kale is particularly dirty, you may need to repeat this process several times. Once the kale is clean, remove it from the water and pat it dry with paper towels or spin it in a salad spinner.
Once the kale is dry, you can chop it into smaller pieces if desired, depending on your recipe. For salads, massage the kale with olive oil and lemon juice to soften it and make it more palatable. For cooked dishes, the kale can be sautéed, steamed, baked, or added to soups and stews. Remember to adjust the cooking time based on the type of kale and the desired level of tenderness.
Does the type of kale affect whether I should remove the stems?
Yes, the type of kale greatly influences whether you should remove the stems. Curly kale, with its tough and fibrous stems, almost always benefits from stem removal, especially for raw preparations. On the other hand, Tuscan kale (Lacinato or dinosaur kale) has flatter leaves and more tender stems, which can often be left on, particularly if the kale is cooked or massaged. Baby kale, being very young and tender, usually has stems that are perfectly palatable and do not require removal.
Red Russian kale falls somewhere in the middle; its stems are generally less tough than curly kale but tougher than Tuscan kale. Consider the specific variety and your intended use when deciding whether to remove the stems. If you’re unsure, it’s always better to err on the side of caution and remove the stems, as they can be quite unpleasant if they are too tough.
What is the best way to store kale after removing the stems?
After removing the stems and washing the kale, proper storage is essential to maintain its freshness and prevent it from wilting. The best method is to thoroughly dry the kale leaves, either with paper towels or a salad spinner, and then store them in an airtight container or a resealable plastic bag lined with a paper towel. The paper towel helps absorb excess moisture and keeps the kale crisp.
Store the container or bag in the refrigerator crisper drawer. Kale stored this way can typically last for up to a week. Avoid storing kale near fruits that produce ethylene gas, such as apples and bananas, as this can cause the kale to spoil more quickly. Check the kale regularly and remove any wilted or yellowing leaves to prevent them from affecting the rest of the batch.
What are the nutritional benefits of kale stems?
Kale stems, though often discarded, offer a surprising array of nutritional benefits. They are a good source of fiber, which aids in digestion and promotes gut health. Additionally, kale stems contain vitamins and minerals, including vitamin C, vitamin K, and calcium, contributing to overall health and well-being. They also provide antioxidants, which help protect the body against damage from free radicals.
While the nutrient content may be slightly lower than that of the leaves, the stems still offer valuable nutrition and should not be overlooked. Consuming kale stems is a sustainable way to reduce food waste and maximize the nutritional value of this leafy green. Consider incorporating them into smoothies, soups, or other dishes to enjoy their benefits fully.