Beets are an excellent source of potassium, and vitamin A and a good source of vitamin
C, vitamin B6, calcium, copper, folic acid, iron, thiamine, riboflavin niacin and
Separate and trim leaves, and wash them thoroughly under running water or in vinegar
water to rid them of any remaining soil or insects.
Because it is fairly tough and has a pronounced flavor, kale is rarely eaten raw. Its strong flavor also goes well in soups and stews. Blanch it for a few minutes in salted boiling water before cooking to moderate its bitterness. Kale is delicious dressed in a sauce and gratineed, or pureed on its own or with potatoes.
Store kale with its leaves close together in a perforated plastic bag in the refrigerator. It will keep for 5 to 10 days, but tastier and less bitter when consumed as soon as possible. Kale can also be frozen after being blanched for 2 to 3 minutes, or until the leaves become slightly soft.