Kale Salad

Vibrant Kale Salad (marinated)

Ingredients

300g fresh organic curly leaf kale ,washed and destemmed

½ large red capsicum ( bell pepper)

1 medium size carrot, julienned*

1 stick of celery, julienned

1 medium red onion thinly sliced

1 lebanese cucumber (slice or dice)

3/4 cup sun dried tomatoes

3 tablespoon freshly squeezed lemon juice

Juice of half a lemon, extra

1 tablespoon extra virgin olive oil

Drizzle of extra oil

-Wash kale, remove leaves from stem. Place in a salad spinner to remove excess water. Chop or tear into bite size pieces.

-Combine lemon juice and olive oil, add to leaves and massage with your hands to release juices until kale takes on a wilted look. This helps to soften kale and incorporate the marinade. Set aside.

-Prepare remainder of ingredients, add to marinated kale and toss.

Just before serving add extra lemon juice and a drizzle of olive oil, toss again and serve.

Serves  4-6

Note: If you wish to add salt, do so just before serving as salt tends to draw moisture out of the vegetables and may cause a wet soggy salad.

* Juilienned vegetables are vegetables cut into thin strips.

Health Benefits of Kale

Kale belongs to the cruciferous vegetables.  It prefers to grow in cool conditions. The flavor of the leaves increases in sweetness during cold weather.

There are many health benefits of kale making it a super powered food. Kale is packed with beta-carotene, an important antioxidant nutrient which helps maintain good vision and healthy skin. It has a high content of Vitamin K, necessary for the  synthesis of osteocalcin, a protein that strengthens the composition of our bones.  It is an excellent source of vitamin C, good for cold prevention. It lowers cholesterol levels, especially if kale is steam cooked. Raw kale also has same benefits but are decreased.  Mineral content of kale includes potassium, manganese, magnesium, iron, calcium, copper, zinc and selenium.

Kale can be added to green smoothies, vegetable juices, soups and as a side dish with main meals as well as salads.

 Kale in my garden.

Isaiah 1:19    If ye be willing and obedient, ye shall eat the good of the land:  

Posted by Yiannoulla Burness