Kale has become a new favorite leafy green in the past couple of years. There are plenty health benefits to this dark green celebrity including:
- Cholesterol lowering
- Cancer prevention
- Anti-oxidant with plenty of flavanoids
My favorite technique for a quick kale salad is called “massaging” the kale. This technique takes 1 minute (if you are using dinosaur kale) or 5 minutes (if you are using curly kale). There are several benefits from using the massaging technique:
- Better texture
- Easier to digest
- You get more nutrients
- Better flavor
Here is a recipe for a nutritious and flavorful 10 minute kale salad:
2 bunches kale, de-stemmed and chopped
1/4 teaspoon celtic sea salt
1/4 red onion, thinly sliced
3 Tablespoons pumpkin seeds, toasted
2 Tablespoon dried cranberries
1/3 cup olive oil
Juice of 1/2 a lemon
1/4 tsp celtic sea salt
2 tsp dijon mustard 1/8 tsp fresh cracked pepper
1. Place kale and 1/4 teaspoon of sea salt into a mixing bowl. Massage salt into kale until for about 45 seconds until it begins to wilt. (It will get moist but you do not want liquid in the bottom of the bowl)
2. Add red onion, roasted pumpkin seeds and cranberries into the bowl
3. Whisk dressing together in a separate bowl. Then pour over salad and serve.
Store salad in the fridge for up to 3 days.
If you would like to get some healthy holiday recipes, I will be teaching a holiday cooking series in San Diego on November 20th and October 23rd.