Kale is a funny thing. It's extremely nutrient dense, rating the highest possible score of 1,000 on ANDI (Aggregate Nutrient Density Index), adopted my Wholefoods, and 1770 on the ORAC Scale (Oxygen Radical Absorbance Capacity) scale, where Iceberg lettuce only gets a measly 438. What does this mean?
Kale is REALLY good for you! Pound for pound, you get tons more nutrition from kale than you do from lettuce, so it's really worth including in your diet. Kale contains very high levels for vitamins A, C and K, as well as a range of other fantastic minerals and phytonutrients. Kale is part of the cruciferous (broccoli, cabbage) veg family known for their anti-cancer properties, among others. You should eat these several times a week – say, 7 times… ! 😉
Many people struggle with kale because of it's tough texture when raw. HOWEVER, I'm going to show you one simple trick for making kale utterly delicious and moorish! Ready?
Recipe: Love Kale Basic Salad
- 1-2 bags/bunches of kale (any sort – I particularly like cavalo nero), washed and roughly chopped
- 1-2 tblspn extra virgin olive oil
- 1/2 tspn pink himalayan salt (or unprocessed sea salt)
- 1 stick spring onion, washed, topped and finely chopped.
- juice from half a lemon
- An assortment of other salad vegetables and herbs you love, such as grated beetroot, avocado, tomatoes, cucumber, fennel, chicory, basil, parsley,… all washed and roughly chopped.
- 2 tbspn sunflower seeds and/or pumpkin seeds and/or pine nuts
Place the kale in a large bowl, and drizzle over the olive oil and throw in the salt. With clean hands, massage the oil and salt into the kale until it looks wilted. This is the base of your kale salad! Now throw in everything else you love in a salad and toss well. Voila!
Give it a try and share what ingredient you used in your salad below!
PS. If you haven't tried them yet, also have a go at making these incredible kale chips!