One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6, 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K.  Kale is also a good source of minerals, like copper, potassium, iron, manganese, and phosphorus.

Kale works very well in a multitude of cooked dishes: from soups to stews. Fresh, however, its nutrients are  preserved a lot better. I like the combination of kale with citrus flavors.

Ingredients:

2 bunches of kale, stems removed

2 oranges, sectioned

1 small red onion, diced

1 small avocado, sliced thin

1 medium cucumber, sliced

1 celery stalk, diced

1/2 cup red cabbage, chopped thinly

1/2 cup walnuts, chopped (optional)

1/2 cup olive oil

1/4 cup lemon juice

2 tbsp salt

1/4 cup apple cider vinegar

Wash kale thoroughly, then add apple cider vinegar, and cover the leaves with water. Soak for 10 minutes. Rinse thoroughly with fresh water. Spin the leaves dry.

Return to bowl, drizzle with 1/2 cup olive oil, then sprinkle on the salt. Use your hands to rub the olive oil and salt into all the crevices of the kale leaves. Leave for 10 minutes.   Add all other ingredients to the kale. Chop the orange sections into small cubes and put those on top of the salad.
Toss well and serve.

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