KALE
Presented by: Tina Kozman CNP, M.Ed, B.Sc,
OUR RECIPES
Health Benefits of Jerusalem Artichoke
Great for Eyes
Kale contains a healthful compound known as lutein. Lutein is well known for its supportive role in eye health, specifically for its ability to protect different parts of the eye from potential damage by light or oxygen. Based on research kale and collards came out at the top of the vegetable for decreasing the likelihood of glaucoma.
Nutrient Dense
Research shows that kale's nutrient density is highlighted in three particular areas: (1) antioxidant nutrients, (2) anti-inflammatory nutrients, and (3) anti cancer nutrients in the form of glucosinolates.
Assists in Cardiovascular Health
The benefits of kale also include its ability to assist in lowering cholesterol. This is because kale contains a variety of fiber related nutrients. These nutrients are able to bind together with bile acids. Once bound, our blood cholesterol levels go down because our body needs to replace the bile acids and they can be obtained from the breakdown of cholesterol.
Cavolo Nero Salad
Original recipe by: Chef Daniel Mezzolo
Improvised by: Tina Kozman CNP, B.Sc, M.Ed
This salad has converted many of my kale averse friends. The secret is to thinly slice the kale leaves so that they are thin ribbons of crunchy delight. The super easy prep makes it an easy recipe to whip up on the spot or you can even make it ahead of time. It can store (without the dressing ) for up to 4 days in an airtight container in the fridge. I mix all the dressing ingredients in a small mason jar and keep aside for when I am ready to dress the kale. If there are any nut allergies, you can substitute the pine nuts for pumpkin seeds. You could even add hemp hearts to this salad for an extra boost of protein, heart healthy fats and fibre. Although the original recipe calls for Lacinato kale, I have personally used any type of kale and its worked out very well. Just slice it thinly.
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Ingredients:
1 1/2 cups (100 g) lacinato kale, or any kale tough ribs removed and finely julienned
1 tbsp (15 g) pecorino, grated or finely shaved
1 tsp (5 g) toasted pine nuts – can also use seeds, and hemp hearts
2 tsp (8 g) dried currants
6 tbsp Lemon Vinaigrette
1 tbsp Parmesan, grated or finely shaved
Lemon Vinaigrette:
5 tbsp olive oil
6 tbsp lemon juice
1/4 cup rice wine vinegar
1/4 tsp kosher salt
To chop kale, first fold each leaf in half with topside of the green folded inward. Cut along the stem and discard the stem. Chop leaves desired size and rinse in colander. For steamed kale a good size to cut is 2-4 inch pieces.
Make Vinaigrette: Whisk all ingredients in a bowl until combined.( You can also combine the ingredients in a mason jar and shake, keeping aside for use later on if prepping ahead.)
For Salad: Mix all ingredients together in a bowl and let stand for a few minutes to let everything marinate and soften. Plate and garnish with additional grated parmesan and pecorino.
