If your like me, you are probably always trying to find ways to get more greens into your diet. That could be hiding spinach in your smoothie to simply just eating a giant salad. This recipe is a must add to your green foods collection.
Before I share the recipe, lets take a quick look at kale.
Kale has 33 calories per cup, 2 grams of protein and one gram of fiber. It also will give you 206% of your daily recommended Vitamin A, 134% Vitamin C, 9% calcium and 6% iron. It also had a low estimated glycemic load of 3 and is a strong anti inflammatory. Not to shabby, right?
According to NutritionData.com,
This food is low in Saturated Fat, and very low in Cholesterol. It is also a good source of Dietary Fiber, Protein, Thiamin, Riboflavin, Folate, Iron, Magnesium and Phosphorus, and a very good source of Vitamin A, Vitamin C, Vitamin K, Vitamin B6, Calcium, Potassium, Copper and Manganese.
It is safe to say, kale is a pretty good bang for your buck as far as food goes. So, eat up!
Here is a recipe that will have you craving the good green stuff.
True Food Kitchen Tuscan Kale Salad
Click here to go to the restaurant webpage.
Video: Tuscan Kale Salad
To find this recipe online and look at the nutrition information, click here.
According to the recipe page,
Kale is among the most nutrient-dense commonly eaten vegetables. One cup provides 1,327 percent of the Daily Value (DV) for vitamin K, 192 percent of DV for vitamin A, and 88 percent for vitamin C.
- 4-6 cups kale, loosely packed, sliced leaves of Italian black (Lacinato, "dinosaur,”) midribs removed
- Juice of 1 lemon
- 3-4 tablespoons extra-virgin olive oil
- 2 cloves garlic, mashed
- Salt & pepper, to taste
- Hot red pepper flakes, to taste
- 2/3 cup grated Pecorino Toscano cheese or other flavorful grating cheese such as Asiago or Parmesan <—I use Asiago since I can’t find Pecorino
- 1/2 cup freshly made bread crumbs from lightly toasted bread <—I don’t use bread crumbs, I skip this ingredient
- Whisk together lemon juice, olive oil, garlic, salt, pepper, and a generous pinch (or more to taste) of hot red pepper flakes.
- Pour over kale in serving bowl and toss well.
- Add 2/3 of the cheese and toss again.
- Let kale sit for at least 5 minutes (10 is better). Toss again, and top with remaining cheese.
- Have you ever eaten at True Food Kitchen?
- Do you like kale?
- How do you eat your kale?