Posts tagged ‘whole foods’

“Massaged” Kale Salad

We all know that kale is really good for you… There is even a blog called 365 days of kale– totally worth checking out! Recently I came across the ANDI score which stands for “aggregate nutrient density index” which are determined by evaluating micronutrients including vitamins, minerals, phytochemicals, antioxidants and more. Guess what gets their top score (1000)? Kale!  Along with collard, mustard, watercress and turnip greens.

Anyway, this is something I may not have made because I was afraid of raw kale (there, I admit it!) had it not been for a sample I tasted at Whole Foods. I was surprised at how good it was! So instead of buying it there, I wanted to make it at home. Its very simple too. The lemon is key, as I think thats the flavor that really shines through.

  • 4-5 big kale leaves, stems removed
  • 1/2 green pepper (or orange or red)

    Aren't avocados pretty?

  • 1/4 red onion
  • 1 roma tomato
  • 1 cucumber
  • 1 avocado
  • 1-2 green chilies
  • 1 lemon, juice

Wash the kale and begin tearing the leaves into very very tiny pieces. You could chiffonade them, but I think doing this by hand is better because you WANT to crush the leaves in order to tenderize them and so they absorb the other flavors. Chop all the veggies rather small. In a bowl, mash the avocado and the juice from one lemon and a little salt. To this add the green chilies, mix, then add the kale. Kinda mash the avocado mixture with the kale leaves. You could do this by hand, but I just used a fork since I had already bruised the leaves when tearing them. Next add the rest of the ingredients (cucumber, tomato, green pepper) and check to see if it needs more salt or lemon juice. Leave it to rest in the fridge for at least half an hour. Then enjoy.

We had this with vegetable cutlet style “veggie burgers” and sweet potato oven “fries”.  I have also made 2 more recipes using kale recently. Will be posting those soon!

Sending this to Dr Laura’s Tasty Tuesdays.

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