Eat Away Illness with Kale Salad!

Oh the joy of going to the garden and picking the first fresh leaves of kale! Eating kale is relatively new to me in the last few years, so I have been trying out recipes and developing tasty and easy ways to add the nourishing kale to my diet. This year I planted kale from seed, Rainbow Kale, and it is growing beautifully, despite feeding the local gopher his regular daily serving! Yesterday I watched him perch on the side of the garden bed, staring at his upcoming feast. Luckily, he leaves me some…

The following salad comes from the latest Alive magazine, although I have added my own special Savory Pepitas for an extra boost of flavor. It is easy to make and keeps in the fridge for more than a day.

fresh kale leaves, washed, stems removed, and chopped, to fill a salad bowl
1 tbsp. organic lemon juice (fresh squeezed if you have lemons on hand)
2 tbsp. extra virgin olive oil
unrefined sea salt

1 large organic orange
2 tsp. maple syrup
freshly ground black pepper (optional)
1/2 cup Savory Pepitas (see last blog for recipe), or toasted pumpkin seeds

1. Drizzle lemon juice, olive oil and a little salt over fresh washed bowl of kale.
2. Massage with hands until kale begins to soften and wilt. (may refrigerate at this point for up to 2 days)
3. Peel orange, cut into small pieces and squeeze with hands over salad to release juice, then drop pieces into the salad.
4. Drizzle with maple syrup.
5. Add pepper and a bit more salt if desired, to taste.
6. Sprinkle Savory Pepitas over salad just before serving.

Kale is loaded with nutrients, so enjoy this cool refreshing change from lettuce, while fueling your body.

1 cup of raw kale contains 34 calories, 1.3 grams of fiber, 90 mg. calcium, 1.14 mg. iron, 299 mg. potassium, 80 mg. vitamin C, 10,300 i.u. vitamin A, and 547 ug vitamin K, as well as amino acids and traces of other minerals and vitamins.

Paulette Millis
Author, Speaker & Registered Nutritional Consultant


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