Thursday, March 22, 2012

Simple Food: Raw Kale Salad

In this new series, Minimalist will be bringing you simple and affordable recipes for delicious and nutrient-rich meals. I'm going to kick off our first post with my new obsession: massaged raw kale salads.

So much green goodness... (the apple missed the ingredients shot)

You will need:
1 large bunch of kale
1 apple, chopped (I used a Pink Lady)
1/4 cup of raisins
1/4 cup of pumpkin seeds
1-2 lemons
olive oil
liquid aminos (or lite soy sauce)
sea salt

Start by washing the kale and removing the leaves from the stems. Put all of the kale into a large bowl and squeeze 1 - 2 lemons on top (depending on how much juice you get from each lemon and how much kale you end up with). Work the lemon juice into the leaves with your hands by gently massaging the kale (almost like working a dough). The acidity in the lemon juice along with the massaging of the leaves will remove any bitterness in the raw kale. Add the chopped apple, pumpkin seeds, and raisins, and a small drizzle of olive oil. You can top it off with a spritz or two of liquid aminos (or lite soy sauce) and salt and pepper to taste. The flavor is best if you let the kale soak in the lemon juice in the fridge for at least 30 minutes.

It makes a great side dish, main dish, or snack. It's even better if you let it sit overnight in the fridge, allowing the lemon juice to really soak into all of the ingredients. Your total grocery cost will only be around $10, depending on what you already have in your pantry.

Despite the simplicity of the ingredients and preparation, there is nothing simple about the nutritional benefits of kale. Kale is extremely high in fiber and anti-oxidants making it one of the best cancer-risk reducers. Kale has cholesterol-lowering properties, anti-inflammatory properties, and supports the body's natural detoxification system. Eating kale raw (not heated above 104 degrees) preserves the nutrients found naturally in the plant and keeps you extra healthy.

Here's to a simple & nutrient rich life!

Christie Thompson


Gina said...

Made this tonight as a side to go with some vegan mac 'n cheese & it was fantastic! Thanks for sharing!

Christie Hope said...

You're welcome Gina! What vegan mac did you make? I just tried a vegan cashew mac and cheese last night and it blew me away. (