You've all heard about it! It's considered a nutrient dense food; recognized for its exceptional nutrient richness, health benefits, and delicious flavor. Eating a variety of natural, unprocessed vegetables can do wonders for your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lowered cholesterol.
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.
During the winter months when there is a big pot of soup on the stove I like to toss in a few hand fulls of kale. Or even just simple sauteed with garlic, onions and mushrooms. In the warmer months when I don't want to be over a hot stove then I turn to salads. This salad in particular in nutritious, filling and best of all DELICIOUS. It holds up in the fridge for at least 4 days without the greens wilting.
As with all recipes, use what you have on hand and what your family enjoys. This is simply a method that can be customized to your palate.
Massage Kale Salad with Cranberries and Apples
1 bunch kale, leaves torn from the stalks and thinly sliced
1/4 cup of lemon juice or apple cider vinegar
1/4 cup olive oil
2 tablespoons honey or agave nectar
Kosher salt and pepper, to taste
1 red delicious apples, or pear
1/4 cup dried cranberries or cherries (whatever you have)
1/4 cup red onion, minced or grated using a micro plane
1/4 cup toasted nuts (I used pepitas/pumpkin seed)
In a large bowl, toss the sliced kale leaves with a small drizzle of the olive oil and a bit of Kosher salt; massage with your hands until the kale softens and wilts, about 2-3 minutes.
In a small bowl, whisk honey, apple cider vinegar, remaining olive oil, salt and pepper. Pour dressing over the kale, toss in apples and cranberries. Stir to incorporate. Chill for an hour or two to all the flavors to meld. Sprinkle with toasted pumpkin seeds before serving.