For quite awhile I was buying Whole Foods raw kale salad every day for lunch. I finally got smart and figured out how to make it at home. It's super easy and superfood good for you.
Kale is rich in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin C not to mention tons of fiber. The "Icing on the Kale" are the natural occurring all important phytochemicals sulforaphane and indoles which research suggests may protect against cancer. Let's not forget the all important antioxidant Vitamin E. Rest assured kale spares nothing in providing one with much needed nutrients and associated health benefits. I wonder if you could live on it alone? lol
Kale is also abundant in sulforaphane. Science has discovered that sulforaphane, helps boost the body's detoxification enzymes, possibly by altering gene expression. This helps clear carcinogenic substances in a timely manner. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we all are exposed on daily basis. A recently new study in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation. Relay for Life or Relay for Kale? I would rather eat than run, how about you?
As usual, I am doing this recipe off the cuff. I have made it about 30 times so I think I will be pretty darn close. Here it goes...
Whole Foods Raw Kale Salad Redo
For Salad:
1 bunch of organic kale
1 cup of toasted almond slivers
1 cup of dehydrated cranberries ( I have use dehydrated cherries in a pinch)
1 cup dehydrated apple slices cut into small pieces
olive oil
For Dressing:
1/4 cup orange juice
2 Tbsp. honey
3 Tbsp. balsamic vinegar
3 Tbsp. olive oil
1 Tbsp. lemon juice
pinch of salt
In a large bowl, whisk together orange juice, honey, lemon juice, salt and balasmic vinegar. While whisking, slowly add in a constant drizzle the oil to create an emulsion. Set aside.
Derib kale, chop into small pieces and put in a large bowl. Drizzle a tablespoon or two of olive oil on chopped kale, throw in a few pinches of sea salt and massage oil into greens for 2-3 minutes. This will help soften the kale. Next throw in the almonds, cranberries and apples. Toss greens to combine ingredients, add dressing and toss again. Make sure not to overdo the dressing . It should be lightly dressed, not swimming in it.
Sometimes I throw it on top of my regular salad and add Sass Brand "Sesame Garlic" dressing on top.
Hope you enjoy it as much as I do.
