I once took a tour of Whole Foods with a ladies fitness group I was a member of, and while we were visiting the produce section the manager asked us we could guess which item was the most nutritionally dense. All of us were pretty surprised to hear that the answer was kale! Did you know that kale gives you more nutritional bang for your buck too? For example, 1 cup of raw kale has only 33 calories yet contains 684% of vitamin K, 134% of vitamin C, 206% of Vitamin A plus iron, folate, omega-3s, magnesium, calcium, iron, fiber, and 2 grams of protein. BAM! That’s nutrient density for you!
The bottom line is we should all be eating more kale! Here is a kale salad I recently made that is truly delicious (and I love knowing how much nutrition my body’s getting with every bite!) Enjoy!
What you need…
For the dressing:
- 2 Tablespoons olive oil
- 1 Tablespoon lemon juice
- 1 Tablespoon basil, minced
- 1/2 Tablespoon parmesan cheese, grated
- 1/2 small clove garlic, minced
- 1/2 Tablespoon shallots, minced
- 1/2 Tablespoon Dijon mustard
For the salad:
- 1 bunch organic green kale, stemmed
- 1 cup romaine lettuce, chopped
- 2 tablespoons freshly grated parmesan cheese
- 1/2 cup golden raisins
- 2 Tablespoon currants
- 1 tablespoon slivered almonds
Dressing Instructions:
Combine all ingredients except oil and whisk until well mixed. Slowly drizzle in oil while whisking to emulsify. Season to taste with salt and fresh ground pepper. Set aside.
Salad Instructions:
In a food processor, process kale into small chopped pieces (or just chop up with kitchen
In a medium-sized mixing bowl, combine kale, romaine, raisins, currants and almonds. Season to taste with salt and fresh black pepper. Incorporate dressing and toss. Garnish with shredded parmesan and serve immediately.
