Wednesday, October 2, 2013

All HAIL to the KALE!

Today, October 2nd, is National Kale Day!
Photo Courtesy of: National Capital Vegetarian Association

What is so special about Kale? 
It's a super food!
  • providing 134% of your daily Vitamin C needs
  • providing 684% of your daily Vitamin K needs
  • providing 204% of Vitamin A
  • an excellent source of calcium and iron 
I am seeing some Superhero Powers right there with all those vitamins!
What else?
  • It contains healing compounds that could potentially prevent cancer!
  • It is an anti-inflammatory 
  • It balances blood sugar (good for managing diabetes/pre-diabetes)
  • It is an super source of carotenoids, linked to one's level of optimism
  • It helps lower blood cholesterol levels
  • It is high in lutein and zeaxanthin compounds - needed for good eye health 
  • It is the top dextoxifing food - an antioxidant All-Star!
  • One of the easiest foods to prepare!
Sounds pretty Super to me!

Get your Kale Superhero Cape On and Celebrate National Kale Day
by trying this easy and my absolute favorite Kale Recipe!


Photo Courtesy of:


Kale Salad with Apple and Gorgonzola
Prep Time:  20 minutes      4 Servings
Courtesy of:

  • 1 large bunch of kale of your choice (I prefer Red Kale): 16-20 leaves, 12" long
  • 1/2 tsp sea salt
  • 1/3 sunflower seeds, (or pecans) toasted (you can do this in a dry skillet while preparing the rest of the salad)
  • 1/4 cup diced red onion
  • 1/4 cup craisins (if you don't have craisins, raisins are good too!)
  • 1 apple diced (I've made this with diced fresh pears!)
  • 2 TB olive oil
  • 2 TB unfiltered Apple Cider Vinegar
  • 1/3 cup gorgonzola cheese, crumbled (or try feta cheese, or skip the cheese all together!)

  1. Tear leaves away from stems and tear leaves into small pieces.  Spin or pat dry.
  2. Place kale in a large bowl.  Add salt and massage into kale with your hands for 2 minutes.  This breaks down the fibers, tenderizing and making the kale more digestible. The volume of kale should reduce by about 1/3.
  3. Place kale in a fresh bowl, discarding any leftover liquid.
  4. Stir in the onions, craisins (or raisins), apple (or pear) and toasted sunflower seeds (or pecans) into the kale.
  5. Add the oil and apple cider vinegar and toss.  Adjust seasoning by adding more salt and/or vinegar if necessary.
  6. Toss in cheese (if using).
Ummmm, not sure about Kale? This is a yummy salad that even my non-kale eaters enjoyed!  It keeps well for a few days in the fridge and travels well for "brown bag" lunches.

If you try the recipe, I would love to receive your feedback!

Oh, and Thank You Ryan Gosling for making Kale look more attractive!  :-)