Saturday, 19 May 2012

The goodness of Kale

Kale is loaded with vitamins and minerals vital to good health. Kale contains high levels of beta carotene, vitamin K, vitamin C and lutein. It even has omega 3 fatty acids, and vitamins B6, B3, B2, and B1. One cup of cooked kale has over 5 % of the recommended daily allowance of protein.

Serves 6
-2 bunches of  kale, about 12-14 ounces, wash and dried
2 Tablespoons fresh lemon juice
2 Tablespoons fresh orange juice
1/2 teaspoon fine sea salt
A few twists of black pepper
1 Tablespoon minced green onions
2 teaspoons 100% pure maple syrup (St-Pierre, Lancaster Ont.) or raw honey (Levac Apiaries, Green Valley, Ont)
6-7 Tablespoons cold-pressed organic extra-virgin olive oil
Remove the stems from the kale and stack a bunch on a cutting board. Thinly slice the kale with a sharp knife and transfer to a serving bowl. Repeat with remaining kale.

Preparing the dressing
-whisk all the ingredients in a small bowl and add enough dressing to coat the kale lightly.
-Massage the kale with the dressing. Add in your favorite salad fixings (dried cranberries, sunflower seeds, pumpkin seeds, pine nute) and additional dressing ,if needed.

Special thanks to Sylvie Thibert for this recipe and advice.