Posts Tagged ‘benefits of kale’

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I’m forever looking for different ways to eat more kale. After all, I do rank it as one of the best things you can eat, along with avocados, apples and eggs. Consider all the good kale can do for you… It helps lower cholesterol, it lowers your risk of at least five types of cancers, including prostrate, colon, breast, ovarian and bladder. It detoxifies the body and it provides at least 45 different flavonoids for antioxidant and anti-inflammatory benefits. What’s more, I love that unlike most lettuces, with kale you can freeze it, blanch it, massage it, as well as treat it like any other leafy green by chopping or blending it.

I ate a version of this salad at a local restaurant and have tried several times to replicate it. This comes pretty close, although the restaurant must use some sort of emulsifier in their dressing because I can’t get mine to have the same almost frothy consistency.

You will like the mixture of greens–curly kale, frisee and radicchio, combined with the crunch of the slivered almonds and apple and tender sweetness of the raisins. This makes a great lunch salad or side to any grilled fish or meat.


kale butt side




1 bunch curly kale, washed, dried, ribs removed and roughly chopped

1 small head radicchio, tough core removed, washed and roughly torn

1 small head frisee, stem removed, washed and roughly torn

1 Granny Smith apple, seeded and cored and chopped into cubes

1/2 cup golden raisins

1/3 cup slivered almonds (skin on)



1 small garlic clove, smashed

1/2 tsp Kosher salt

3 tablespoons sour cream (or plain Greek yogurt)

3 tablespoons mayonnaise

1 tablespoon white wine vinegar

1/4 cup buttermilk

1/2 tsp fresh-ground pepper



I put most of the instructions next to the ingredients, so at this point, it’s all pretty straight forward. Mix all the salad ingredients in a large bowl. Whisk together the dressing ingredients in a small bowl. Drizzle over the salad. Toss to coat evenly. Adjust seasoning. Serve immediately.




kale leaf


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kale caesar

This week I’m honoring kale.

Kale is often called the “queen of greens” because of it’s high nutritional content, and studies suggest it reduces your risk of developing cancer and lowers cholesterol. Just one cup of kale provides 180% of the daily requirement of vitamin A, 200% of vitamin C, 1,020% of vitamin K, 40% of magnesium, and a good dose of calcium, fiber and vitamin B6. It’s also an excellent source of potassium, copper, manganese, iron and phosphorous. It belongs to the same family as cabbage, brussel sprouts and collards.

Kale grows year-round here in Northern California, but I find people are always looking for good ways to prepare it. This salad has undoubtedly been blogged by many others, but in case you haven’t seen this recipe or made this salad, you must. It’s easy to prepare and always well-received. I’m not certain where the recipe came from originally, but I saw it most recently in Sunset Magazine.

I think curly kale works best in this recipe because it makes a nice texture contrast with the radicchio. Not a huge kale fan? I also make the dressing and drizzle it over whole-leaf romaine in classic caesar-salad style. It’s delicous either way. So without further ado, here’s the recipe.


8 anchovy fillets, minced (and if you’re not a fan of anchovies, leave them out)

1 garlic clove, minced or crushed

Juice of 1 lemon

1/2 cup extra-virgin olive oil

1/2 teaspoon kosher salt

1/4 teaspoon pepper

About 3/4 cup grated parmesan cheese

3/4 lb. curly kale, ends and tough ribs trimmed, cut crosswise into 1-inch ribbons

1/2 lb. radicchio, cut crosswise into 1-inch ribbons


Whisk anchovies, garlic, lemon juice, oil, 2 tbsp. water, the salt, and pepper in a very large bowl. Don’t worry that the dressing doesn’t emulsify; it will come together more when you add the cheese.

Add 3/4 cup parmesan and the greens and mix with your hands. (Not only does massaging the salad with your hands mix all the ingredients together, it also softens the kale.) Set salad on plates. Add more parmesan if you like.

Serve immediately.


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