Kale is a vegetable with green or sometimes, purple leaves. It is similar to the wild cabbage. Eating kale is beneficial for maintaining healthy skin, hair and strong bones, as well as helping with digestion and lowering the risk for heart disease.
Choose: Kale with firm, well colored and relatively small leaves, without spots or mold.
Storing: kale is best eaten as soon as possible after purchase.
In the fridge: 5-10 days, unwashed with well-packed leaves in a loosely closed or perforated plastic bag.
In the freezer: blanch 2-3 min before.
Excellent source: vitamins A and C (raw and cooked). Potassium (raw).
Good source: vitamin B6 and copper (raw), potassium (cooked).
Kiwifruit is a berry that has a green, tropical and juicy flesh with small black edible seeds.While the skin is edible, the fruit is mostly enjoyed without the skin, in salads, eaten as a whole, or in smoothies and fruit salads. It is packed with an excellent source of vitamin C.
Choose: an intact kiwifruit with no marks. Soft flesh yielding to slight finger pressure indicates it is ready to eat.
Avoid:very soft or damaged kiwifruit.
At room temperature: for ripening. Place the kiwifruit in a paper bag to speed up the ripening process.
In the fridge: ripe, several days; unripe, 2-3 weeks.
Excellent source: vitamin C and potassium.
Properties: kiwifruit contains enzymes that tenderize meat or the fruit itself when it is not quite ripe. It softens other fruits in a fruit salad, prevents gelatin from solidifying and curdles milk.