Kale Salad

You’ll be surprised how wonderful this dark green salad tastes. Even the most ardent green leafy vegetable critic will be a raving fan after tasting this dish. Not only is it extremely delicious, it is also extremely nutritious. This recipe doesn’t require any special equipment, just a chopping board and a knife. If you like to get your hands into food you’ll have great fun making this recipe. Ingredients • • • • • • • • • Tools Time Serves 106 27 53 82 0 22 24 0 196 0 43 116 0 50 100 150 200 Calories Fat Saturated Polyunsaturated Monounsaturated Carbohydrate Dietary Fibre Protein Method 1. 2. 3. 4. 5. Storage Kale salad will keep for at least 48 hours in the fridge. Nutrition per Serve Grams 23.9 2.7 6.8 11.9 25.4 7.3 8.3 Calories 319 203 23 57 102 91 24 %Cals 64% 7% 18% 32% 29% 8% Strip the kale leaves from the stalks. You may like to keep the stalks for juicing later on. Roll the kale leaves into small balls and cut into very thin strips. Mix in the lemon juice, olive oil and salt. Using your hands scrunch the kale until it softens. Mash the avocado. Using your hands scrunch it through the kale. Add the pine nuts, finely diced salad onion (optional), finely chopped asparagus (optional). Cut the nori sheet (optional) into very fine strips. Mix in with a spoon. 1 bunch of kale juice of half a lemon 1 tablespoon olive oil pinch of Celtic sea salt or Himalayan rock salt 1/2 avocado handful of pine nuts 1/2 salad onion (optional) 3 asparagus stalks (optional) 1/2 cup dulse flakes A sharp knife 5 minutes 2-4

% Recommended Daily Intake
zinc thiamin sodium selenium riboflav potass phosph pant.acid niacin manganese magnesium iron copper cholesterol calcium vit E vit D vit C vit B12 vit B6 vit A 19 24 11 4 25 22 29 19 19

Kale/Borecole
Kale, sometimes known as Borecole, is a member of the brassica family along with broccoli, cauliflower and cabbage. Kale is considered to be closer to wild cabbage than most domesticated forms. Generally wilder varieties of food have higher nutritional value than cultivated varieties which are bred for taste and higher sugar content. There are several varieties of kale, such as curly kale, ornamental kale, plain leaved kale and dinosaur kale, all of which vary in appearance, taste, and texture. Most plants sold as ornamental cabbage are actually kale and are edible. In Japan, the juice from kale is a popular health elixir. Kale has powerful anti-inflammatory and antioxidant properties. Antioxidants absorb and neutralize free radicals in the body. Free radical cell damage has been linked to cancer, cardiovascular disease and rheumatoid arthritis. Kale is highly nutritious, with one cup supplying more than 70% of the recommend daily intake of vitamin C. Kale is very high in beta carotene, a precursor to vitamin A which is essential for good vision. Kale, sometimes known as Borecole, is a member of the brassica family along with broccoli, cauliflower and cabbage. Kale is considered to be closer to wild cabbage than most domesticated forms. Generally wilder varieties of food have higher nutritional value than cultivated varieties which are bred for taste and higher sugar content. There are several varieties of kale, such as curly kale, ornamental kale, plain leaved kale and dinosaur kale, all of which vary in appearance, taste, and texture. Most plants sold as ornamental cabbage are actually kale and are edible. In Japan, the juice from kale is a popular health elixir. Kale has powerful anti-inflammatory and antioxidant properties. Antioxidants absorb and neutralize free radicals in the body. Free radical cell damage has been linked to cancer, cardiovascular disease and rheumatoid arthritis. Kale is highly nutritious, with one cup supplying more than 70% of the recommend daily intake of vitamin C. Kale is very high in beta carotene, a precursor to vitamin A which is essential for good vision.

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