Recipe: Love Kale Forever More

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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… ! 😉

But how?

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?

Here is my delicious kale salad with extra cos lettuce, chopped garlic, spring onion, celery, avocado, cubed kohlrabi, lemon juice and a pinch of cayenne pepper.

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

Method:

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!

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Ania NowickiRecipe: Love Kale Forever More

Comments 9

  1. Rochelle

    Sounds delicious! I love kale as a salad leaf. I was first introduced to it by my Aunt in America. Delicious!! I like throwing in some ground flaxseeds too – it coats everything after the dressing has been added. Delicious! Yes…I have said ‘delicious’ 3 times : )

  2. Malgo

    This is what you once made me for lunch and I loved it!!!! And now I have the secret recipie haha xx

    1. Post
      Author
      Ania

      That’s right! You will never be kale-less again! 🙂 What’s going to be your special ingredient?

  3. Post
    Author
    Ania

    Hahaha! Thanks for your comment, and recommendation, Rochelle! Ground flaxseed is an excellent idea and I agree that kale is delicious, delicious, delicious! 🙂

    1. Leah

      Hi Ania, I’m Rochelle’s auntie in America:-) Been hearing all good things about your recipes and really like this idea to wilt the kale for a salad. Definitely on my list for this week, thanks~

      1. Post
        Author
        Ania

        Brilliant! You’re very welcome! Do let me know how you get on!
        Oh, and if you want to be kept up to date with new recipes and health ideas, please make sure you sign up to the newsletter! 🙂

  4. Joey

    I ate loads of kale when pregnant to increase my iron intake….but I didn’t know you can eat it raw!!!! Actually I hadn’t known what to do with it, so I just lightly stir fried it with paprika, which makes it taste a bit like Chinese crispy seaweed – very yummy, but I probably killed half the nutrients right?!

    1. Post
      Author
      Ania

      Hi Joey,
      Yes, unfortunately cooking destroys many of the more delicate nutrients. You still get some, but no where as much as when you eat it raw! Give it a try and let me know what you think! 🙂

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