Kale is a winter hearty green cultivated on nearly every continent. Despite its
current trendiness, kale is an old vegetable dating back well before Roman times.
There are a number of different cultivars of many colors and leaf types and it is as
ornamental in habit as it is delicious on the dinner plate. Kale can be added to soup,
salads or sautéed quickly in olive oil with garlic and squeeze of lemon. Several
traditional dishes combine kale with potatoes.
A 100g serving of kale (about 4 cups of fresh, torn leaves
without midrib and likely less than 2 cups after vigorous tossing with a vinaigrette:
a perfect Nature RX serving) contains over 133% of your daily recommended value
(DV) of Vitamin C, 587% of Vitamin K DV, and 659% of beta-carotene DV. It also
provides a wealth of minerals - 15% of calcium, 11% of magnesium and 29% of
manganese needs. Kale contains a wealth of phytonutrients –antioxidants quercetin
and kaempferol as well as lutein and zeaxanthin to help keep your eyes healthy.
Add in almost 4 g of fiber and an equal amount of protein, kale is a nutrient dense
Recipe: Kale Salad with Shallot Vinaigrette
- Part of a red onion (or scallions)
- 2 bunches kale, well rinsed, ribs removed and chopped
- Hefty chunk of red cabbage (maybe ¼ small cabbage head)
- ½ large shallot diced crudely
- ¼ c olive oil
- ½ c cider vinegar (or lemon juice)
- fresh ground pepper
- ½ t salt
- 1 t mustard (or less depending on affinity for mustard)
- 1-2 T honey or sweetener of choice (or less)
Finely dice red onion and sprinkle with salt and juice of one lemon. Let sit while you
chop two large bunches of kale (any type/color; tough mid-rib removed). Add
chopped/diced red cabbage and kale to large bowl with red onion.
Blend vinaigrette ingredients in blender briefly (HINT: Narrow pint mason jars fit
blender gizmos perfectly and then you can store remainder of dressing for next
Toss about half the vinaigrette on kale and mix well. (Some insist on massaging the
kale with clean hands- vigorous tossing with spoons works well if you are
squeamish about touching your food!). Cell walls will break down and final volume
will be significantly decreased.
Grated carrot, diced red pepper, or tart, crisp apples made greats additions as well.
Add sunflower or pumpkins seeds when serving for added nutrient boost.