World famous? Well, maybe I am pushing it- but this indeed is my absolute favorite, scream from the roof tops, nutrition packed way to cook up this super food. Kale is part of the cruciferous family (related to the cabbage) and is touted as being one of the very most nutritious vegetable. Kale is jam packed with carotenes, vitamins C, B6 and manganese, fiber and many minerals such as copper, iron and calcium. (Murray, 2005.) Kale (and all cruciferous veggies) improve liver detoxification and have anti-cancer properties. So pick up a bunch at the next farmers market (it is always in season) and try on my massaged kale salad for size. Massaged Kale Salad
Raw kale salad is an easy, nutritious and adaptable recipe. Feel free to alter dressing and additional ingredients to your tasting.
1 bunches of lacinato/ dinosaur kale rinsed, de-boned and chopped into strips.
Juice of 1 lemon
½ teaspoon salt
4 tbsp olive oil
1. Put kale, olive oil, lemon and salt into bowl, then using hands massage the kale for 5 minutes to tenderize it.
2. Then add the additional veggies, toss and let marinate for an 15 minutes or more.
3. Additional options: avocado, shredded carrot, red bell pepper, shallot, parsley, sesame seeds, pine nuts, pumpkin seeds, cilantro, fresh mint, tomatoes, kalamata olives, radish, splash of vinegar.