Jonny Bowden, a famous author and scientist doctor calls Kale “a superstar vegetable” and “a nutritional powerhouse”. In his book The 150 Healthiest Foods on Earth, Jonny gives many reasons to this:
- Kale is the champion in antioxidant capacity among all vegetables. The combination of antioxidants and phytochemicals found in kale is the best in fighting cell-damaging free radicals.
- It is loaded with calcium, iron, vitamins A, C and bone-building vitamin K. It contains 7 times the beta-carotene of broccoli and 10 times as much lutein and zeaxanthin, eye-protecting elements.
- It contains phytochemicals like cancer-fighting plant compounds. It is high in sulphur and sulphoraphane, which gives a boost to the body’s detoxification enzymes and may help fight cancer as well. Sulphoraphane is formed when the vegetables containing it are chopped or chewed, and it triggers the liver to remove free radicals and other chemicals that may use DNA damage.
Kale is a superfood. But, for many people it is yuk, just inedible. Raw or boiled, it is disgusting, but do not give up until you try this kale salad.
- 8 cups kale, large stems removed, chopped into bite-sized pieces
- 2 big oranges (remove all peel and membranes)
- 1/2 cup stilton, or other blue cheese, crumbled
- 1/2 cup blanched hazelnuts, toasted and chopped
for the vinaigrette:
- 1 tablespoon minced shallot
- 1/2 teaspoon minced garlic
- 1/2 tablespoon Dijon mustard
- 1/2 tablespoon honey
- 1 tablespoons balsamic vinegar
- 1/4 cup extra-virgin olive oil
- 1/2 tablespoon minced parsley
- zest and juice from 1 lemon
- pinch of salt
Make the vinaigrette. Whisk everything together.
Add vinaigrette and kale to a large serving bowl. Use your hands to mix everything together, then allow to sit for at least 10 minutes and up to 30 minutes, to allow kale to soften slightly.
Add Stilton and hazelnuts and gently toss everything to combine.
You can experiment and remove Stilton and add cranberries, for example. The basis of this salad is kale and vinaigrette.
*Although cranberries are full of sugar, they satisfy hunger fast and look beautiful on dark green.
**It is better to use organic kale as this vegetable easily absorbs chemicals it is exposed to when grown non-organically.
***MASSAGE! The key for success it to “massage” pieces of kale with the vinaigrette or just lemon juice and let it stand after to soften.
Fat loss expert, elite group fitness instructor and personal trainer based in Sheffield.