Today we would like to bring to you our recipe for an almost raw Kale Salad – almost raw because you will need to blanch the Kale for this recipe. We came to this through our Raw Foods teacher, Rebeka at The New Mexico School of Natural Therapeutics.
Why Kale you ask? Well, Kale is…
- Kale is a very versatile and nutritious green leafy vegetable. It has been a widely popular vegetable since ancient Greek and Roman times for its low-fat, no cholesterol but health benefiting anti-oxidant properties.
- It is very rich in vitamin A, 100 grams (g) of Kale leaves provide 512% of RDA. Vitamin A is required for maintaining healthy mucus membranes and skin and is essential for vision. Foods rich in this vitamin are known to offer protection against lung and oral cavity cancers.
- It is one of the excellent vegetable sources for vitamin-K; 100 g provides about 700% of recommended intake. Vitamin K has a potential role in bone health by promoting osteotrophic (bone formation and strengthening) activity. Adequate vitamin-K levels in the diet help to limit neuronal damage in the brain; thus, it has an established role in the treatment of patients suffering from Alzheimer’s disease.
- 100 g of fresh leaves contain 120 mg or 200% of daily-recommended levels of vitamin C. Vitamin C is a powerful antioxidant. It helps the body develop resistance against infectious agents and harmful oxygen-free radicals.
- This leafy vegetable is chock full of many B-complex vitamins such as niacin, vitamin B-6(pyridoxine), thiamine, pantothenic acid, etc., that are essential for substrate metabolism in the body.
- It is also a rich source of minerals like copper, calcium, sodium, potassium, iron, manganese, and phosphorus. Potassium is an important component of cell and body fluids. It helps control heart rate and blood pressure by countering the effects of sodium. Manganese is used by the body as a co-factor for the antioxidant enzyme, superoxide dismutase. Iron is required for cellular oxidation and red blood cell formation.
Source : Power your diet (www.nutrition-and-you.com) Kale is a Nutritional Powerhouse
- 2 Heads of Kale
- 2 Organic Raw Carrots
- 1 Organic Yellow, Orange or Red Sweet Pepper,
- 1/2 raw Red or White Onion (optional)
- 3/4 cup of sliced almonds or unsalted cashews or walnuts
- 1 tbsp. of Hemp Oil*
- Toasted Sesame Oil
- Organic Sesame Seeds
*Hemp Oil is a delicious and rich source of Omega-3 and Omega-6 Essential Fatty Acids (EFAs), including Gamma-Linolenic Acid (GLA) and Stearidonic Acid (SDA) Super Fatty Acids.
To begin, you will need to clean the Kale. To do this pull the leaf part away from the rigid spine of the leaf – wash and break into bite size pieces. Dice the Pepper and Onion. Personally, I like to shred the carrots, but you can dice these as well. Now that the prep is done, let’s put it all together.
For now, enjoy the many benefits of this easy nutrient rich salad. Most of all….it’s DELICIOUS!