Archives for posts with tag: kale

IMAG0225This recipe was my attempt to replicate the kale salad found at my local whole foods market. It isn’t exactly the same, but it is pretty good! I find that the salad is best if allowed to sit refrigerated overnight.

Ingredients:

1 bunch of kale, washed and chopped (about 8 cups)

2 tbsp tahini

3 tbsp nutritional yeast

1 tbsp olive oil

2 tsp sesame oil

2 tbsp apple cider vinegar

juice of 1/2 lemon

1 tbsp soy sauce (or tamari)

1-3 cloves garlic, crushed

enough water to reach desired consistency

Directions:

For the dressing, stir together all ingredients, except the kale and water. Add water to the dressing until the desired consistency is reached (about the thickness of a creamy dressing). Coat the kale with the dressing. Enjoy!

Nutrition (per 1/8 of the recipe or 1 cup):

  • Calories: 92
  • Protein: 4.5 g
  • Fat: 5.3 g
  • Carbs: 10 g
  • Fibre: 2.7 g

 

Kale saladIf you have never tried raw kale, then here is your chance! I borrowed this recipe from Chef John on foodwishes.com, which might be my new favourite recipe site (check it out; you won’t be disappointed).

Salad ingredients:

1 head green kale, washed and chopped
1 persimmon, sliced
1 apple, sliced thin
2 seedless oranges, cut into segments (aka supremes)
1/4 cup chopped almonds

Dressing ingredients:

1/2 tsp dijon mustard
1 tsp orange zest
1/2 tsp cumin
2 tsp orange juice
2 tbsp rice vinegar (or white wine, apple cider, or sherry vinegar)
3 tbsp olive oil
salt and pepper to taste

Directions:

Place the kale, fruit and almonds in a large bowl. Shake the dressing ingredients in a jar, or whisk together in a small bowl. Toss the salad with the dressing. Serves 4.

Nutrition (per serving or 1/4 of the recipe):

  • Calories: 234
  • Carbs: 25 g
  • Protein: 5 g
  • Fat: 14 g
  • Fibre: 5 g
  • Vitamin C: 250% DV
  • Iron: 14% DV
  • Calcium: 17% DV
  • Vitamin A: 86% DV

Is there a better way to eat a vegetable than in the form of a chip? Kale is low in calories and rich in many nutrients including fibre, calcium, iron, magnesium, potassium, vitamin A and  vitamin C.

Ingredients:

One bunch of kale, washed and dried

1 tbsp olive oil

salt (to taste)

Optional: 3 tbsp nutritional yeast

Directions:

With a knife or kitchen shears, remove the leaves from the thick stems. Tear the kale into bite-sized pieces. Toss with olive oil, salt, and nutritional yeast (if desired).

In the oven: Set the oven to 350ºF. Spread the kale pieces in a single layer on a parchment paper-lined cookie sheet. Bake 10-15 minutes, until crisp (be careful not to burn them).

In a food dehydrator:  Spread the seasoned kale pieces in a single layer on the dehydrator racks. Dehydrate for about 4 hours (until crisp).

Nutrition (per 1/6 of the recipe):

  • Calories: 55
  • Carbs: 6.7 g
  • Protein: 2.2 g
  • Fat: 2.8 g
  • Fibre: 1.3 g