Simple Kale Salad

We love our super foods!

Kale (borecole), is a very healthy vegetable. A leafy green, kale is available in curly, ornamental or dinosaur varieties. Kale’s close relatives are cruciferous vegetables such as cabbage, collards, broccoli and brussel sprouts.  One cup of chopped kale contains only 33 calories and 9% of the recommended daily value of calcium, 206% of vitamin A, 134% of vitamin C and 684% of vitamin K. Kale also offers its consumers a great source of the minerals copper, potassium, iron, manganese and phosphorus.

Here are some additional reasons kale is amazing!

1. Kale is high in fiber and has zero fat. One cup of kale has 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet rich in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health, blood clotting and helping people who suffer from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids, help protect against cancers.

5. Kale is an anti-inflammatory agent. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is good for your vision, skin and also helps prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very beneficial for your immune system, metabolism and hydration. Vitamin C is also helpful to maintain cartilage and joint flexibility.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism.

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Simple Kale Salad

Ingredients:

1 head of dinosaur kale (the dark leafy one)

juice from ½ lemon

1 ½ tbsp. olive oil

½ tsp. Himalayan sea salt

¼ cup raisins (soaked in water for about 5 minutes to soften)

¼ cup pine nuts lighted toasted

Instructions:

De-stem kale and cut thinly. Toss in a salad bowl. Add lemon, olive oil and salt. Massage kale with your hands to soften it and help absorb the oil, lemon and salt. Add raisins. Lightly toast pine nuts in an UN-oiled pan. Toss them in the salad it’s ready to serve.

Sources:

Simple Kale Salad

http://www.webmd.com/food-recipes/features/the-truth-about-kale

http://www.mindbodygreen.com/0-4408/Top-10-Health-Benefits-of-Eating-Kale.html

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About Nourishment’s Founder, Victoria Dodge: After a long successful career in photography, with 5 books published, Victoria has transitioned into not only being a successful photographer but a health and wellness expert. She has been practicing and living a plant based lifestyle with her family for over 6 years. She has been mentored and inspired by some of today’s health pioneers and continues to share her wealth of knowledge that covers a wide range of topics from cleansing to vegan and raw culinary arts. Victoria teaches group classes open to the public and private consultations all year round.