I may be one of the few people who say this, but I think fresh fruits and vegetables are absolutely beautiful! My husband sent me in the store to purchase kale, which first of all makes me SO proud because he used to hate kale, among many other vegetables he now likes after learning different ways to cook them. Second, I usually go for curly kale, but this time the grocery store had lacinato kale available and it was so gorgeous I had to get it. As you can see, it's fresh with crisp, dark green leaves, no yellowing, browning, nor wilt: perfection.
Naturally beautiful food is often incredibly nutritious as well. According to The World's Healthiest Foods, just one cup of cooked kale provides:
1180% Vitamin K
98% Vitamin A
72% Vitamin C
23% Manganese
22% Copper
11% Vitamin B6
9% Calcium
And a host of other vitamins and minerals!
Why is this important?
You've probably heard that you "need your vitamins and minerals," but why? What do they DO?! Amazing things, that's what! Basically, they keep our bodies alive and functioning properly day to day. The following is only a snapshot of what each of these nutrients do for our bodies:
Vitamin K helps with blood clotting (important when we get cuts so we don't lose all our blood) and preventing hip fractures
Vitamin A helps with the immune system, vision, and protection from cancer
Vitamin C aids the immune function, skin health, collagen production (so, decreasing wrinkles), is mood boosting, and quells inflammation as it is a powerful antioxidant
Manganese helps with bone formation and metabolism of carbohydrates and proteins
Copper is required for energy production, cholesterol balance, maintaining bone and tissue, and protection from inflammation
Vitamin B6 is important for boosting mood, brain function, red blood cell production, immune system, reducing PMS symptoms, and possibly reducing risk of heart disease
Calcium is necessary for muscle contraction and relaxation, nervous system function, hormone secretion, enzyme activation, blood pressure regulation, and bone and teeth formation
If you're interested in learning more about what each vitamin and mineral does and where to find them in foods download my Nutrition Basics & General Healthy Eating Guidelines to get a chart under section 2: Micronutrients.
Okay, now let's get to the recipe!
But first... Why do I need to massage the kale?
Most dark leafy greens such as spinach, swiss chard, and kale have what are called oxalates, which can prevent much of the absorption of the awesome vitamin and minerals discussed above. When the leaves begin to breakdown, like when the vegetables are cooked or massaged, it decreases the oxalate content and therefore, increases nutrient absorption. (HINT: The kale CAN be sauteed instead of massaged for a more warm salad dish, which is what I did with the leftovers when eating them with eggs for breakfast - delicious either way!)
RECIPE
Serves: 4
Ingredients
For the salad:
1 bunch kale, curly or lacinato
1/2 large red onion, quartered
1 sweet potato, sliced in thin disks
4 cloves garlic
1-2 Tbs + 1 tsp olive oil, divided
1 tsp lemon juice
Pinch of salt
2 Tbs roasted sunflower seeds
For the dressing:
1 Tbs olive oil
1 tsp lemon juice
1/2 tsp garlic, minced (about 1 clove)
Salt & pepper to taste
Instructions
Preheat oven to 400°F.
Toss sweet potatoes, onions, and garlic with 1-2 Tbs olive oil and a pinch of salt.
Arrange on a baking tray and roast for 15 minutes.
After 15 minutes, flip sweet potatoes, stir garlic and onions, and roast for another 10 minutes, or until done.
While vegetables are roasting, de-stem kale and slice into approximately 1 in. to 2 in. pieces.
Add kale to a large mixing bowl along with 1 tsp lemon juice and olive oil.
Massage kale with hands until it begins to decrease in volume and wilt slightly.
Set aside and prepare dressing by adding all ingredients to a small bowl and whisking until combined.
Once vegetables are done, add them to the kale.
Add sunflower seeds and dressing to the kale and toss everything to combine.
Serve immediately, or store in fridge for a colder salad.
Leftovers will keep for about 4 days in the fridge.
Comments