Superfood Kale Salad

THE KING OF CRUCIFEROUS VEGGIES

Why add greens like kale to your diet? They clean you out, help you shed unwanted pounds, offer a mean nutritional punch and they’re delicious when you know how to prepare them.  In addition, green vegetables are missing most from the modern diet. They are also perhaps the most important vegetable group to incorporate daily, which is why I’m excited to share with you different ways they can make your mouth water.

Other examples of crucifiers include cabbage, collards, broccoli, Brussels sprouts and cauliflower. This cabbage family has sulfur-containing compounds that produce a bitter or pungent flavor.  When the cell walls in these compounds are broken by blending and chopping, a chemical reaction occurs transforming them into an array of proven and powerful immune-boosting, inflammation shielding and anticancer benefits. This salad, combined with a delicious dressing containing healthy fats helps the body absorb all the beneficial fat-soluble vitamins – A, C, E, and K. Celebrate!

And did you know a that one serving has more calcium than six ounces of milk and fourteen times more iron per weight than beef?  Holy kale! Like many other dark greens, such as collards, arugula, turnip greens and mustard greens, it is good for the liver, skin and eyes because of its high nutrients and vitamin A content.  A perfect compliment to a dressing full of healthy fats and your body will very happy.

So, there you have it – the skinny on clean, lean, mean nutritious greens. Share with friends and family for a time of connection, celebration and nourishment for body and soul.

Recipe

The Goods: Salad

  • 1 big bunch of kale, de-stemmed (approximately 3 cups packed)
  • 2 cups purple cabbage, shredded
  • 2 medium sized carrots, shredded
  • 1 cup pomegranate seeds
  • 1 cup pecans or walnuts

The Goods: Dressing

  • 2 Tbsp extra virgin olive oil
  • 2 Tbsp flax oil
  • 2 Tbsp light miso paste
  • 1 Tbsp lemon juice
  • 1 Tbsp maple syrup
  • 2 tsp onion powder
  • 1/2 tsp powdered mustard
  • 1 tsp garlic, finely minced

The Magic:

STEP 1: Remove stems from the kale. The most efficient way to remove the stalks from kale leaves is by stripping. Use one hand to hold the stalk of a leaf, rib side up. Use the other hand to strip the leaf off the stalk with one quick motion. Voila! You've stripped your kale. (Keep the stalks. They’re great for juicing!

STEP 2: Stack kale leaves (6-8 at a time) and roll like a cigar. With a sharp knife cut into long, thin strips. This chopping technique is called chiffionade. Once the kale has been chopped place into a large bowl and set aside. Next, shred the purple cabbage and carrots and place in a separate bowl.

STEP 3: For the dressing, combine all the ingredients in a large bowl & whisk until well mixed. It will be slightly thick in consistency.

STEP 4: Pour dressing over chopped kale. Massage kale well with your hands for a few minutes to soften. The kale should take on a “cooked” appearance and the volume will be reduced drastically. Add the cabbage, carrots, pomegranates and nuts toss again and serve.

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Sources

Ambrosone CB, Tang L. Cruciferous vegetable intake and cancer prevention: role of nutrigenetics. Cancer Prev Res (Phila Pa). 2009 Apr;2(4):298-300. 2009.

Angeloni C, Leoncini E, Malaguti M, et al. Modulation of phase II enzymes by sulforaphane: implications for its cardioprotective potential. J Agric Food Chem. 2009 Jun 24;57(12):5615-22. 2009.

Banerjee S, Wang Z, Kong D, et al. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 3,3′-Diindolylmethane enhances chemosensitivity of multiple chemotherapeutic agents in pancreatic cancer. 2009.