Kale Salad You’ll Crave

Great news!! Kale is in season!! Not the news you were hoping for?? Sorry. But, kale is in season, has many health benefits, and can taste good!! I promise.

Before we get into how to make and easy and good tasting kale salad, lettuce (let us) dive into the health benefits of kale.

According to the USDA’s Food Search website, kale has the following nutrition values.

Get in my tummy!
Total lipid (fat)g1.490.31
Carbohydrate, by differenceg4.420.93
Fiber, total dietaryg4.10.9
Sugars, totalg0.990.21
Calcium, Camg25453
Iron, Femg1.600.34
Magnesium, Mgmg337
Phosphorus, Pmg5512
Potassium, Kmg34873
Sodium, Namg5311
Zinc, Znmg0.390.08
Vitamin C, total ascorbic acidmg93.419.6
Vitamin B-6mg0.1470.031
Folate, DFEµg6213
Vitamin B-12µg0.000.00
Vitamin A, RAEµg24151
Vitamin A, IUIU48121011
Vitamin E (alpha-tocopherol)mg0.660.14
Vitamin D (D2 + D3)µg0.00.0
Vitamin DIU00
Vitamin K (phylloquinone)µg389.681.8
Fatty acids, total saturatedg0.1780.037
Fatty acids, total monounsaturatedg0.1040.022
Fatty acids, total polyunsaturatedg0.6730.141
Fatty acids, total transg0.0000.000

So what in the world do all of these proximate, minerals, vitamins, and lipids mean?? Great questions!

To put it scientifically, it means kale is awesome for your body!! The nutrient density to the caloric intake kicks butt. It means that the vitamins will naturally “detox” or take toxins out of your body, strengthen your immune system and reduce inflammation. The minerals help balance your endocrine system which helps handle physical, mental, and emotional stressors. The fat, aka lipids, will feed your brain and aid in slowing down the digestion of the sugars and carbs which give you energy. So, ya, I like kale.

But, I do not believe in eating ANYTHING that does not taste good to you. There are a couple reasons for that but for now, we will concentrate on making kale taste great.

I have been experimenting for years with ways to sneak kale in smoothies, stir fry, baked into chips, and dressed up in a salad. When my daughter, 5-year old bread and candy lover, asked for seconds to this salad, I knew I had a winning recipes. This recipes has won all sort of praises and compliments (from my kids). 🙂

To make 1-2 servings of this salad, you will need:

  • 2 Stalks of Kale
  • 1 Tablespoon Cranberries
  • 1 Tablespoon Sunflower Seeds

Citrus Dressing:

  • 1/2 lemon or 1 cutie
  • 1 T Olive Oil
  • 1 T Honey
  • Dash of Salt
  • Dash of Italian Seasoning

Clean the kale. Strip leaves off of stalks. Add kale, cranberries and sunflower seeds into a bowl. In a separate container, add lemon or cutie, olive oil, honey, dash of salt, dash of Italian seasoning. Mix well. Add the amount of dressing you desire to your salad. Massage into kale until desired tenderness of leaves. Grab a fork and enjoy!

I hope this helps you discover a love for kale comparable to the love for your family. Just kidding. But, I do hope this gives you some new appreciation for kale, salad, veggies, and making it easy to eat nutritious food. Remember, all food is better when locally sourced and girls dig guys with nunchuck skills.

Have a great day! As always, feel free to reach out with any comments, suggestions, questions about food and Your Farm Foods.


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