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Prep Time | Dehydrator Time | Total Time | Serves | Level | Equipment |
|---|---|---|---|---|---|
15 minutes | NA | 15 | 4 | Beginner |
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Kale is as renowned for its health benefits as it is infamous for its bitter taste. So, to pare its peppery pungency we paired it with some sweet Hunza raisins, savory pignolis and tossed it in a lemon vinaigrette. The result is a simple, nutritious starter for lunch, dinner or a quick snack.
The Kale You Say?
Kale is a member of a family of plants, including broccoli, cauliflower and mustard greens, known as coniferous vegetables. Available in 150 different varieties, with leaves, large and small, flat and curly, ranging in color from white to the deep dark green of the Tuscan used in the instant recipe to the kale is a nutrition powerhouse. For example, a one hundred-gram serving (just over 3.5 ounces) of kale provides:
308% of the recommended daily allowance (RDA) of vitamin A
200% RDA of vitamin C
1021% RDA vitamin K
3.3 grams of protein
And if that's not enough to elicit a "the kale you say?" response from you, there is one lesser-known, amazing benefit that kale offers. Just like its coniferous cousins, kale is rich in sulfur. And sulfur is required for the synthesis of glutathione, one of the body's most abundant and potent antioxidants. The concentration of glutathione in most human cells is equal to that of glucose and cholesterol. Glutathione deficiency is associated with myriad diseases and clinical conditions, including:
Aging
Alzheimer's
Cancer
Diabetes
HIV Aids
Hypertension
Okay, okay, enough already!!! I know you're not here for a science lesson. Let's make a salad!
Mediterranean Tuscan Kale Salad Recipe
Ingredients
1 bunch lacinato kale, stems removed julienned
1/4 cup Hunza raisins, more for garnish
1/4 cup pine nuts, more for garnish
2 tablespoons fresh lemon juice
2 tablespoons extra virgin olive oil
1 teaspoon seal salt
1/8 teaspoon black pepper
1 English cucumber, for garnish (optional)
Preparation
Step 1
Destem the kale leaves.
Step 2
Roll the leaves, on their horizontal axis, into tubes. Cut the tubes into 1/4-inch coils.
Step 3
Separate the strands and place them in a bowl.
Step 3
Sprinkle 1/2 teaspoon of the salt over the strands of kale and message, until the cell walls start to break down. Be careful not to overdo it.
Step 4
Add the lemon juice, olive oil, pine nuts and raisins to the bowl and toss. ENJOY!!!