Wednesday, January 29, 2014

How to Make Kale Salad

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:
Obviously we love our Kale.

And, the top 10 reasons Kale is so damn good for you, according to :

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.



  1. 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!

  2. I 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!

  3. Good tips on the kale salad- I'll definitely try chopping it thinner and rubbing it down with the lemon and oil. Thanks!