Unless you’re a hermit, you’ve seen all the raves firmly placing kale among the pantheon of veggies that are now touted as a superfoods. Considered one of the most nutrient dense foods, at only 33 calories, a single cup of raw kale packs a powerful nutritional punch.
Vitamin A: 206% of the RDA (from beta-carotene).
Vitamin K: 684% of the RDA.
Vitamin C: 134% of the RDA.
Vitamin B6: 9% of the RDA.
Manganese: 26% of the RDA.
Calcium: 9% of the RDA.
Copper: 10% of the RDA.
Potassium: 9% of the RDA.
Magnesium: 6% of the RDA.
It also contains 3% or more of the RDA for Vitamin B1 (Thiamin), Vitamin B2 (Riboflavin), Vitamin B3 (Niacin), Iron and Phosphorus.
It contains 6 grams of carbs…and 2 of those are fiber and it provides 3 grams of protein.
While very low in fat, the little bit kale does contain is predominantly the omega-3 fatty acid called alpha linolenic acid.
Impressive nutrients, but face it, the taste…not always so impressive.
One way many people have managed to consume kale is in a smoothie blended with other tasty ingredients to mask the fibrous and somewhat bland taste of raw kale.
But another delicious and healthful way to eat your kale is to massage the leaves with avocado to tenderize the leaves and give it great flavor.
Here is a favorite recipe that provides plenty of kale with notes of citrus combined with the the briny flavor of kalamata olives and crisp sharpness of radish.
Kale and avocado salad
Ingredients:
5-6 cups of raw kale
1 avocado
Juice of one lemon or if you prefer 1/4 cup balsamic vinegar
Splash of olive oil
Sea salt
3-4 raw radishes
Kalamata olives to taste
1 cup cooked quinoa
Method:
You can often find pre-washed kale in the produce section at your local grocery store. Remove tough stems and give the leaves a quick chop.
In a large bowl add the kale, the meat of the avocado, lemon juice or balsamic vinegar, olive oil and sea salt.
Now comes the fun part…massage the kale. Just get in there and squish that avocado through your fingers until all of the ingredients are well blended and the kale leaves are tender.
Then add 3-4 raw radishes finely chopped, kalamata olives pitted and chopped, and a cup of cooked quinoa.
You may also add about a 1/4 to a 1/2 cup of your favorite toasted nuts like pecans, walnuts or pine nuts.
Toss together well, chill and serve.
