If there's one veggie I incorporate in my every day eating routine, it's gotta be some kale. I know kale has gotten over-popularized within the past couple of years being touted for its super-food powers, but I must concur-- it is pretty fabulous. Before you go massaging the sh*t out of it, let's start here by going over its nutritional and medicinal benefits:
- Vitamin C: helps with immunity and cell metabolism.
- Vitamin A: healthy eyes and skin
- Calcium: Get this, the bioavailability of Ca from kale is 50-60% (fantastic), while you can only absorb about 35% of calcium from milk. Do note that you need to eat about 3.5 cups of raw kale to equate to 1 glass of milk. Totally doable though, in my opinion!
- Good source of iron
- High in fiber to get things moving!
- Antioxidant-rich.. the list goes on!
Not that you needed to be convinced to eat kale, but I figured I'd highlight why this plant is just so great. Nevertheless, here's a quick salad that's loaded with nutrients but does not lack taste.
Kale & Pumpkin Seed Salad with Carrot Ginger Dressing
Ingredients: 1 small head of kale (preferably organic)
1/2 C. chopped red onion
1/4-1/2 C. shelled pumpkin seeds
sea salt & pepper, to taste
For the dressing:
2-3 carrots, chopped
1/4 C. peeled and chopped ginger
2 tsp brown sugar
1/4 C. white rice vinegar
1/4 C. chopped onion
1 Tbsp tamari
1-2 Tbsp olive oil
1/4 C. water
Directions: Wash and peel the kale leaves away from the stem (the stem is not very fun to chew). Toss kale leaves and red onion into a large mixing bowl. To prepare the dressing, add all ingredients listed with vegetables chopped into a food processor, and blend until smooth. The consistency should be fairly thick, but you can add water gradually to get your preferred consistency. Add about 3 heaping Tbsps of dressing onto kale and massage well with hands. Divide into bowls and top with pumpkin seeds, salt, and peppah.
Yields about 3 servings. Add sea salt and pepper to taste. Salad keeps for about 2 days in the fridge.