I recently discovered that Trader Joe’s sells bags of pre-washed and already cut organic tuscan kale. I don’t know about you, but I always find the process of washing and cutting or ripping kale to be tedious and time consuming. So, I was excited when I saw the last bag on the shelf this past weekend.
Cathrine loves massaged kale salads. Her favorite is Whole Foods’ garlicky kale salad (a replication is next on my list). But first, we have a maple massaged kale salad that is the perfect combination of sweet and salty. The sweet from the maple syrup and the salty from the coconut aminos. It’s simple, delicious, and quick so it can easily be made during the week. We had it last night for dinner along with a bowl of slow cooker stew.
Kale is a power house vegetable- filled with nutrients.
One cup of chopped kale contains 33 calories and 9% of the daily value of calcium, 206% of vitamin A, 134% of vitamin C, and a whopping 684% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus. Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients. Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds. Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw. Source
By massaging the kale with a couple spoonfuls of dressing (recipe below), the crunchy tough leaves become silky and tender.
2 cups kale (I used tuscan)
1 carrot, shredded
A couple pinches of raw sunflower seeds
half a tablespoon olive oil
half a tablespoon maple syrup
half a tablespoon coconut aminos
Whisk olive oil, maple syrup, and coconut aminos together until combined. Taste and adjust the flavor to your liking. Some prefer it sweeter or saltier than others. Divide kale and carrot among two bowls. Place a couple spoonfuls, about two, of dressing in each bowl and massage the dressing into the kale with your fingers until the kale is tender. Sprinkle with sunflower seeds and enjoy.