kale, trimmed and cut in to bite size
1 avocado, halved
1 fresh lemon
1 clove of garlic, minced
1/2 red onion, chopped
2 tomatoes, chopped
1 cup bean sprouts
2/3 cup almonds or cashews
1 pinch sea salt
1/2 tsp black pepper
1/4 cup Di Trolio Extra-Virgin Olive Oil
1 In a large salad bowl, use your hands
to massage kale leaves with olive
oil, hemp oil and sea salt. Mix well.
2 Use a spoon to scoop the meat out of avocado halves. Use your hands to
squeeze avocado meat and massage it with kale mixture. Mix well.
3 Mix the squeezed fresh lemon juice, black pepper and the rest of the
ingredients with kale mixture. Then enjoy the salad!
Prepared by Caroline Gao
Kale Nutrition & Health Benefits
Kale absolutely rich
and abundant in calcium, lutein, iron, and Vitamins A, C, and K. Kale has seven times the beta-carotene of broccoli and ten times more lutein. Kale is rich in Vitamin
C not to mention the much needed fiber so lacking in the daily diet of processed
food eating Americans. The "Icing on the Kale" are the natural occurring all
sulforaphane and indoles which research suggests may
protect against cancer. Let's not forget the all important antioxidant Vitamin
E. Rest assured kale spares nothing in providing one with much needed nutrients
and associated health benefits.
The naturally rich sulfur content of kale deserves a bit more discussion. Science has discovered that sulforaphane, helps boost the body's detoxification enzymes, possibly by altering gene expression. This is turn is purported to help clear carcinogenic substances in a timely manner. Sulforaphane is formed when cruciferous vegetables like kale are chopped or chewed. This somehow triggers the liver to produce enzymes that detoxify cancer causing chemicals, of which we all are exposed on daily basis. A recently new study in the Journal of Nutrition (2004) demonstrates that sulforaphane helps stop breast cancer cell proliferation.
Kale descends from the wild cabbage which originated in Asia and is thought to have been brought to
A leafy green vegetable starting to gain widespread attention, kale belongs to the Brassica family, a group that also includes cabbage, collard greens and Brussels sprouts. Choose kale with small leaves as they will be tenderer and offer a sweeter taste. Make kale leaves a regular addition to your salads. A sautéed side dish of kale, onions, and garlic drizzled in olive oil is second to none. Enjoy your kale. You'll be glad did.