Whether it’s Curly, Green, Dinosaur or Redbor, Kale is an incredible super food packed with nutrients and supplies us with tons of health benefits.
- It boosts our immune system so we can fight off infections and aids and producing red and white blood cells.
- Kale is a source of lutein and zeaxanthin, both of these are antioxidants that promote eye health and help prevent cataracts.
- Kale contains Vitamin K which helps protect bones and support healing.
- Kale contains glucoraphanin which converts to sulforaphane which is antioxidant that fights cancer.
The Mayo Clinic says, “Kale is a nutrition superstar due to the amounts of vitamins A, B6, C, K, folate, fiber, carotenoids and manganese it contains.”
Although, kale has been in existence since the 1800s, it’s popularity has skyrocketed in the last decade or so. Before that, kale was commonly cooked or used in soups, now it’s commonly used as a base for salads.
Here’s a delicious and healthy kale salad recipe that we love from the New York Times. Good for anytime of course, but also makes a wonderful, colorful Thanksgiving side.
Kale and Delicata Squash Salad with Almond Butter Vinaigrette
INGREDIENTS
1 1/2 pounds Delicata, halved lengthwise, seeded and sliced crosswise ½ inch thick (no need to peel)
2 tablespoons extra-virgin olive oil
Salt
2 apples such as Honeycrisp or Pink Lady
1 shallot, thinly sliced
1 teaspoon lemon zest plus ¼ cup fresh lemon juice
1 large bunch Tuscan kale (about 1 pound), stems removed and leaves sliced about ¼ inch thick
¼ cup almond butter
1 teaspoon Dijon
½ teaspoon black pepper
DIRECTIONS
Preheat oven to 425 degrees. On a sheet pan, toss the squash with olive oil with a generous sprinkling of salt. Spread into an even layer and roast on the bottom rack until tender and browned underneath, 15 to 25 minutes. Remove from the oven and cool.
Meanwhile, core the apples and slice them ¼ inch thick. In a large bowl, toss together the apples, shallot and 2 tablespoons lemon juice. Add the kale leaves, season generously with salt, then toss.
In a small bowl, stir together the lemon zest and remaining 2 tablespoons lemon juice with the almond butter, Dijon mustard and black pepper. Stir in enough water until it’s pourable (about ¼ cup, depending on the almond butter; the mixture will thicken at first, but when enough water is added, it will loosen). Season the dressing to taste with salt and pepper.
When the squash is cool, add it to the kale mixture. Drizzle with most of the dressing. Toss until coated and serve.
Ways to embellish your salad if you desire: Blue cheese, pomegranate seeds, pecorino cheese, fennel or mint.
Enjoy!
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