Mustardy Kale Salad

This kale dish is inspired by my amazing salad I had at the Jimtown Store in Healdsburg this past weekend and also by the Ottolenghi recipe in his new cookbook, “Simple.” This is great served as a side topped with goat cheese or feta (for those eating dairy). You can also top this avocado and quinoa for a great #meatlessmonday main course!

Kale has become quite the trendy veggie over the last few years. There’s a reason for it! It’s packed with nutrients and it’s a super versatile ingredient to cook with. Some people can have a hard time digesting raw kale (like me!) so think about cooking it or massaging it to break down the tough fibers. Yes, massaging kale really is a thing - and it truly helps make it tastier and easier to consume and enjoy!

Health Benefits of Kale:

  • Kale has even more iron than beef (per calorie)! Iron helps form enzymes, cellular growth, and liver function among other things

  • Kale has more calcium than milk (per calorie)! Calcium is important for bone health and helping blood vessels move throughout the body.

  • It’s great for digestion with its high amount of fiber, plus the stems are full of prebiotics (they feed our probiotics), which promotes good gut health

  • It is an anti-inflammatory food with about a high amount of omega 3s

Ingredients (Serves 4 as a side)

  • 1 bunch of kale (about 10 stems)

  • 3 tbsp olive oil

  • 1 tbsp sherry vinegar (or another vinegar of your choice)

  • 2 tsp whole grain mustard

  • Juice from 1/4 of a lemon

  • Salt and pepper to taste

  • ¼ cup toasted pumkin seeds

  • Sprinkling of dried tart cherries (or cranberries)

Directions:

  • Wash and dry kale. Remove kale from stems (save them for sautéing) and chop the leaves roughly.

  • Add all ingredients (but pumpkin seeds and cherries) to a bowl with the kale leaves and massage with your hands for about a minute or until kale softens

  • Let the kale salad rest for about 20 min before serving.

  • Add pumpkin seeds and cherries and serve

  • Option: Add cooked quinoa, avocado, and goat cheese for a substantial entree

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For more information about the benefits of kale, check out these websites:

  • https://draxe.com/health-benefits-of-kale/

  • https://www.mindbodygreen.com/0-4408/Eating-Kale-Top-10-Health-Benefits.html