A good friend of mine recently joined a co-op where she picks up a box of locally grown seasonal produce twice a month. She has a hard time eating it all herself so every few weeks I get a text from her telling me to check my front porch because the “veggie fairy” was in my neighborhood. Beth, I mean the veggie fairy, has brought me all sorts of goodies from melon to garlic to squash, and all of it is organic and delicious. I love it because I get a chance to try things I’ve never tried before. This was the case when she dropped off a bunch of kale along with some shallots, pears and sweet bell peppers. I had never eaten kale before and was excited to try it!
Kale is a green leafy vegetable that is part of cruciferous family like cabbage and Brussels sprouts. Kale is packed with disease fighting nutrients. It’s an excellent source of vitamin A, vitamin C and manganese, low in calories and high in fiber. Kale is also a good source of calcium and iron and has been recognized for its health promoting sulfur-containing phytonutrients.
Since it has been cold here in South Florida I decided to make a warm kale salad. I paired it with broiled salmon and roasted vegetable couscous for a super healthy dinner.
Warm and Spicy Kale Salad
Serves 3-4
1 large bunch kale, thinly sliced
¼ cup extra-virgin olive oil
2-3 garlic cloves, minced
1 shallot or small red onion, thinly sliced
3 Tbsp red wine vinegar
1 Poblano pepper, seeded and chopped, or chili paste/chili powder/cayenne pepper to taste (optional)
Juice from ½ a lemon or 2 tsp lemon juice
Salt & pepper to taste
Wash kale, remove stems, thinly slice and set aside in a serving bowl at room temperature.
Heat oil in a non-stick skillet over medium heat. Sauté shallots and garlic until soft (about 5 minutes). Add vinegar and pepper (optional) and cook for another 2-3 minutes over low heat. Pour warm dressing over kale, squeeze lemon juice and season to taste with salt and pepper. Toss well and serve immediately.
Adding the lemon juice will enhance the flavor of the dish and improve iron absorption.
Option: Crumble bits of goat cheese or a few pieces of bacon over top of the salad.
Enjoy!
- Lauren
For more information on kale click here and here.
Labels: Healthy Recipes, Lauren
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I have yet to try kale! I read every where how yummy it is. I didn't realize how rich in nutrients and vitamins it was either. Thanks for the recipe and all the info :-)