What’s on the table this week? Kale

Kale is a nutritional powerhouse that deserves a place in your diet. Even eating it a couple times a month can go a long way toward your health. It is a rich source of protein, fiber, vitamins A, C, and K; as well as folate and many minerals including calcium and potassium. Kale packs all this in a tasty leaf all while being low in calories. It is hard to find a more nutritionally dense food. As shown in this dish below, pairing it with other superfoods like blueberries, cranberries and nuts adds additional antioxidants and phytonutrients that have demonstrated benefits in reducing risks of cancer and chronic diseases.  This one is a personal favorite and it shows up on my family’s dinner table often (and my kids ask for it, too!) Enjoy. 

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Nuts for Kale Salad

Kale Salad

Serves: 8-10
Author: Erica Leazenby, MD
Time: 20 minutes

Ingredients:

1 bunch kale (any variety will do), washed, destemmed and chopped into bite size pieces (about 5-6 cups)
2-3 ribs celery, sliced thin
12 brussel sprouts, shredded (approximately 2 cups)
1 large shallot, thinly sliced
1/3 cup dried cranberries
1/3 cup slivered almonds
1/4 cup shelled pistachios
1 small container organic blueberries
Juice and zest of half a large lemon
1-2 tablespoons raw apple cider vinegar
1 tablespoon olive oil
1 tsp honey (optional)
Salt and pepper to taste

Directions:

Combine all ingredients in a large bowl and toss well to mix and soften the kale.

Note:

While it is perfectly appropriate to serve immediately, it tastes even better if made the day before serving. Time allows the kale leaves to soften and the cranberries to plump. Even if you are a family of four like mine, make this larger version and have delicious leftovers for a couple of days in lunches or future dinners.