Super Kale Salads

Eating a variety of natural, unprocessed vegetables can improve your health, but choosing super-nutritious kale on a regular basis may provide significant health benefits, including cancer protection and lower cholesterol! explains:
“One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulfur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduces the risk of heart disease, especially when kale is cooked instead of raw. Eating a diet rich in the powerful antioxidant vitamin K can reduce the overall risk of developing or dying from cancer, according to a study in the American Journal of Clinical Nutrition. Vitamin K is abundant in kale but also found in parsley, spinach, collard greens, and animal products such as cheese. Vitamin K is necessary for a wide variety of bodily functions, including normal blood clotting, antioxidant activity, and bone health.”

I love the hardy texture of kale because it doesn’t wilt while dressing and eating. This makes it a perfect green for layering in a mason jar, and taking to work to enjoy a lower calorie, high in nutrition lunch on-the-go.

Cooking Light Magazine  shows the variety of flavors that you can add to kale:

Mango & Coconut:
Combine 1 tablespoon olive oil, 2 teaspoons lime juice, 1 teaspoon honey, 1/2 teaspoon crushed red pepper, and 1/4 teaspoon kosher salt in a bowl, stirring with a whisk.  Add 6 cups chopped stemmed curly kale, 1/2 cup diced avocado, 1/4 cup unsweetened flaked coconut, and 1 diced peeled ripe mango; toss.
Serves 6: calories-133, fat- 6.9g, sodium-112g


Combine 1 tablespoon water, 1 tablespoon fresh lemon juice, 1 tablespoon tahini, 2 teaspoon lower-sodium soy sauce, and 1/4 teaspoon pepper in a large bowl, stirring with a whisk.  Add 6 cups thinly sliced stemmed Lacinato kale and 3/4 cup quinoa; toss.
Serves 4: calories-147, fat-6.8g, sodium-136mg

Combine 2 tablespoons hot water, 2 tablespoons canola mayo, 1 tablespoon olive oil, 1 tablespoon lemon juice, 1/2 teaspoon anchovy paste, 1/4 teaspoon pepper, and 1 grated garlic clove in a bowl.  Stir in 2 tablespoons grated parmesan cheese.  Add 5 ounces baby kale, toss.  Top with 2 ounces baby kale; toss. Top with 2 ounces toasted cubed baguette.
Serves 4: calories-118, fat-6.3, sodium 238mg

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