Salads

 

 

Pam's Tuscan Kale Salad 

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Description:
Kale has a history of being a pretty green vegetable that you would see on the side of a plate as a garnish, or hidden in a soup or stew. It has not been popular as a vegetable in its own right. However, kale is making a come back as a delicious food that people can't get enough of. Kale Salad and Kale Pasta are but two of the favorites in my family.

Let's look at the high nutritional value of kale. One cup of chopped kale has approximately 34 calories, 2 grams of protein, and more vitamin C than an orange! It is a rich source of iron and calcium. It is a great source of omega-3 fatty acids that are essential for brain health, and boosts heart health. It also contains Vitamin A, Vitamin K, and Folate. These carry powerful cancer protecting antioxidants.

Kale tends to have a bitter taste unless it is prepared correctly.Below is a recipe that tastes good.


Ingredients:
4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, "dinosaur," cavolo nero) midribs removed

juice of 1 lemon

3-4 tablespoons extra-virgin olive oil

2 cloves garlic, mashed

salt & pepper, to taste

hot red pepper flakes, to taste

1/2 cup freshly made breadcrumbs from lightly toasted bread

2/3 cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan.


Directions:
Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
Pour over kale in serving bowl and toss well.
Let kale sit for at least 5 minutes. Add breadcrumbs, toss again, and top with a little more salt.


After tossing kale and salad dressing, add 2/3rds of the cheese, and toss again. Let kale sit, add crumbs, toss again, and top with the remaining cheese.


Notes: This is a modified Version of Dr. Weil's Tuscan Kale Salad.


Special Diet: High Iron, High Fibre, Low Calorie


Category: Salads

Submitted By: Pamela McDonald



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