Kale Yeah!

Kale has emerged as a winner in recent years for being a superfood! Its dark leafy greens are packed with nutrients that are good for the body - no doubt.

Large Curly Kale plant in Kitchen Garden raised bed

Nutritional properties include a VERY HIGH dose of Vitamin K, - like nearly 600 times the daily recommendation. It’s also packed with vitamins A, K, C, B, and folate which covers everything from healthy vision to metabolism. Other minerals like Calcium, Magnesium, Potassium, and Iron are also present and support muscle function and help regulate blood pressure just to name a few.

This POWERHOUSE green is definitely not one to miss and my favorite kale salad is a winner on fitting it into your regular meal routine.

Salad Ingredients

Roasted Sweet Potatoes

Kale (variety of your choice - I go for what’s growing and needs harvesting

1/2 Cup Roasted Sunflower Seeds

1 Avacado

1 cup Drained and rinsed chickpeas

1/2 Cup Parmigiano Cheese

After rinsing your kale, drizzle some olive oil over it and massage it for 3-5 minutes. Massaging your kale can help reduce bitterness and make nutrients like vitamin A and K easier to absorb. Toss in your roasted sweet potato’s (easily prepared in advance by dicing up a sweet potato, lightly coating in olive oil and sea salt and roasting in the over on 400 for about 20-25 minutes) and all other ingredients.

Basil vinaigrette dressing

1/2 cup EVOO

1/4 Cup Lemon Juice

1/2 - 1 cup fresh basil

2 cloves garlic

Blend the ingredients until smooth and toss with your salad. This is my favorite part. The dressing brings the acidity from the lemon juice to the party and highlights the savory and peppery kale with the sweetness of your potatoes.

And just like that you have a bowl full of goodness!

Happy dining, my garden friends.

Amy