Kale is like, the most popular vegetable on the planet right
now. If it could get an academy award it would. In fact, it deserves its own
cover on People. Do you know why it’s so popular? Because it’s like, the best
thing you could ever put in your body. But if you’re like most people, you
might be wondering why you can’t jump on the kale bandwagon. What is it about
this leafy green and purple that even tastes remotely good? I’m here to save
the day and let you know there are lots of ways to make kale delicious—the easiest
and one of the healthiest of which is to make a kale salad. And here’s how you do it.
1)
Grab a bushel of green or purple kale. I like to
mix green and purple so I get one of each
2)
Wash
3)
Peel kale from the spines
4)
Mush kale all together on a cutting board and
slice very thinly, as if you were
making shredded iceberg lettuce (which has like, no nutritional value by the
way)
5)
Put in a bowl and drizzle with olive oil
6)
Add the juice of half a lemon (or whole,
depending on how much you’re making)
7)
Add course sea salt and pepper
8)
Take off your rings and get your hands in there.
Massage that kale like you love it. Get the oil and lemon juice all up in those
leaves. (This makes sure the kale is not dry and gross, and is a very important
step in the process)
9)
Sprinkle with Parmesan cheese (freshly shaved is
the best but as you see from my picture I used (gasp!) Kraft)
10)
To make a real meal out of it and be like an
incredibly delicious restaurant my sister Linde takes me to in Reno called
Campo, pile salad high on a plate and top with an over-medium fried egg. You
have to trust me on this.
Other Kale Recipes on BATF:
Kale is being called “the
new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten
great benefits of adding more kale
to your diet:
1. Kale is low in
calorie, high in fiber and has zero fat. One cup of kale has only 36
calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in
digestion and elimination with its great fiber content. It’s also filled with
so many nutrients, vitamins, folate and magnesium as well as those listed
below.
2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for
good health, such as the formation of hemoglobin and enzymes, transporting
oxygen to various parts of the body, cell growth, proper liver function and
more.
3. Kale is high in
Vitamin K. Eating a diet high in
Vitamin K can help protect against various cancers. It is also necessary for a
wide variety of bodily functions including normal bone health and the
prevention of blood clotting. Also increased levels of vitamin K can help
people suffering from Alzheimer’s disease.
4. Kale is filled with
powerful antioxidants. Antioxidants, such as
carotenoids and flavonoids help protect against various cancers.
5. Kale is a great
anti-inflammatory food. One cup of kale is
filled with 10% of the RDA of omega-3 fatty acids, which help, fight against
arthritis, asthma and autoimmune disorders.
6. Kale is great for
cardiovascular support. Eating more kale can help
lower cholesterol levels.
7. Kale is high in
Vitamin A. Vitamin A is great for
your vision, your skin as well as helping to prevent lung and oral cavity
cancers.
8. Kale is high in
Vitamin C. This is very helpful for
your immune system, your metabolism and your hydration.
9. Kale is high in
calcium. Per calorie, kale has
more calcium than milk, which aids in preventing bone loss, preventing
osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to
maintain cartilage and joint flexibility
10. Kale is a great detox
food. Kale is filled with
fiber and sulfur, both great for detoxifying
your body and keeping your liver healthy.
Wait, there's no nutrition in iceberg lettuce? What about if it's covered in blue cheese dressing, is it healthy then? I love everything about kale and I can't wait to try this salad with a fried egg - it sounds delicious! And good kale facts, I had no idea it was high in iron. The other awesome thing is that it's easy to grow in WA and has a long season so it's basically free!
ReplyDeleteI love this technique! Kale is just so hard and coarse, but chopping it super thin and giving it a good rub-down like you say has got to be the trick. I need to eat more of this perfect food -- definitely trying this!
ReplyDeleteGood tips on the kale salad- I'll definitely try chopping it thinner and rubbing it down with the lemon and oil. Thanks!
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