Choose kale with firm leaves, well colored and relatively small, without stain or mold. One cup cooked makes 130 grams. Cut the leaves around the stem, cut the core, separate each leaf. Wash well with running water or with vinegary water to remove dirt and bugs that could remain. We cook kale in water or we steam it from 20 to 30 min, braised in a slow cooker, stuffed or sautéed in a wok.