Kale Saladkale salad

Ingredients:

  •  1 bunch of kale
  • 4 tablespoons of olive oil
  • 2 tablespoons of lemon juice or apple cider vinegar
  • ½ teaspoon of unrefined sea salt
  • 1 teaspoon of cayenne powder

Directions:

  1. De-rib the kale, wash and pat dry.
  2. In a large mixing bowl stir olive oil, lemon juice, salt and cayenne.
  3. Cut the kale leaves and tender stems into smaller pieces into your mixing bowl.
  4. Toss all ingredients together.
  5. Massage the kale to break it down further, then set aside to allow flavours to infuse.

Variations:

  • Replace a tablespoon of olive oil with a tablespoon of tahini.
  • Massage in an avocado for a creamy, more filling salad.
  • Add chopped tomatoes, sun-dried tomatoes, chickpeas or beans or whatever you fancy.

Kale: nutritional information

Kale is high in antioxidant, anti-inflammatory and anti-carcinogenic nutrients. It also assists with cell detoxification processes. It is an excellent source of vitamins K, A, C, manganese and copper. Kale is a very good source of Vitamins B6, B2 and E, calcium and potassium. It is a good source of vitamins B1 and B3, magnesium, phosphorus, omega 3, protein and folate.¹

(1) What’s New and Beneficial About Kale. Online article. Available at: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=38 (accessed 19 July 2016)

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