Cleansing Kale Salad
So, what is all this hype with kale? Is it really a superfood? Kale is a rich source of vitamins A, C, K, folate, as well as minerals calcium, potassium, copper and iron. One cup of its chopped leaves provides about a 10th of your recommended daily intake of calcium. It is abundant in potassium, which is great for cardiovascular health, lowering high blood pressure and reducing bloating and fluid retention. It contains antioxidants beta-carotene, lutein and zeaxanthin, which are fantastic for eyes, skin, liver and neurological health. Kale is also a good vegetarian source of iron. Lets not forget what makes this vegetable great for cleansing and detoxifying – It contains the phytochemical Indole-3-carbinol, which has chemo-preventive activity and stimulates the production of detoxifying enzymes in the liver. Indole-3-carbinol is activated by crushing the leaves, so be sure to massage your kale! A pretty exhaustive list, but in summary the answer is a resounding yes – Kale is superfood full of things you need.
This salad also contains pomegranate, which is high in antioxidants, pumpkin seeds (pepitas), a rich source of zinc and contain tryptophan (an amino acid converted to serotonin in your body – our feel good factor!), and goji berries, another fabulous superfood full of antioxidants!
- 250 g fresh kale (approx. 2 large bunches)
- 1 clove of raw garlic (crush the garlic prior to chopping to release its goodness)
- Pinch of ground black pepper
- pinch of sea salt
- 1 lemon
- 2 tbsp’s cold pressed olive oil, flaxseed oil or chia oil
- 1 tsp honey or your choice of sweetener
- 1 bunch parsley, chopped
- 2 tbsp’s pumpkin seeds and/or sunflower seeds
- 2 tbsp’s of chia seeds
- 1 pomegranate
- 2 tablespoons goji berries or cranberries
Pull the kale leaves from their tough stems, shred, wash leaves and place in a large bowl (discard stems). Place crushed garlic a small bowl with salt, pepper, lemon juice, olive oil and honey – mix the ingredients and pour over the kale leaves. Toss and massage dressing into leaves to soften. Add additional ingredients parsley, pumpkin seeds, chia seeds, and goji berries. Finally add the pomegranate, toss and taste.
Additional extras – seaweed, green beans, avocado, walnuts, pine nuts.
Will store for 3 days in the fridge.