I am almost embarrassed to say that I just tried kale for the first time this past fall, and since then I have been getting and eating kale every week. I had heard that kale is a tough vegetable for people to get down, and I was concerned, so I did lots of research and came across lots of kale chips and lots of marinated kale salad recipes.
Although I do like kale chips, I have become slightly obsessed with marinated kale salads. They are so easy to make, sometimes I make it a day in advance and it just gets better with time, it is easy to switch up, lots of toppings for variety, and best of all, the salad tastes so yummy!
Today I am sharing my favourite kale salad, but before that, let’s talk about why kale has risen to superfood status.
Some people find that raw cruciferous vegetables can upset their stomachs or cause gas. If this sounds like you, start by cooking these vegetables and add them slowly into your diet. Cooking some of these vegetables can improve some of the nutrient value, so varying cooked and raw is great way to ensure the best nutrition.
This is also a marinated salad, this helps to make the kale less bitter, and aids in the bodies ability to break it down. Make sure you are chewing your salad very well!
This recipe calls for removing the stems, the thick woody vein running down the back. This is not very tasty, especially in a raw salad, but don’t throw these out. You can add the stems to soup, or make a broth or stock, or add them to smoothies or to a stir-fry. The stems are packed with much of the same nutrition as the leaves.
Detoxifying Kale Salad
½ bunch of raw kale
¼ orange, squeezed (or lemon)
salt and pepper to taste
olive oil (optional, I usually don’t add this)
your favorite protein, or grain (I go for chicken or turkey most days)
Remove the stem from your kale and rip or chop into pieces, set aside. In the bowl you plan to serve from, mash avocado and mix with juice of orange or lemon (lime would likely be tasty too). Add in salt and pepper to taste. Mix in with kale, then use your hands to massage the kale leaves with the “dressing.” Make sure that you get the dressing on all part of the kale, get your hands in there! Let the kale salad sit for at least 10 minutes (or up to a day or so). Add on any toppings you like and eat it up!
I often add nutritional yeast and pumpkin seeds along with a left over protein.
I hope you try this salad and enjoy it as much and as often as I do!
What is your favorite way to enjoy kale? What new vegetable have you added to your diet lately?
Amanda is a Registered Holistic Nutritionist out of Southwest Middlesex, and London ON. She works with clients to help them achieve their health and wellness goals!
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