Kale can go in a salad or make juice.
Eating raw kale provides many nutritional benefits, including calcium, carotene, potassium and Vitamin A. Kale also contains lutein, which aids eye health by slowing the rate of macular degeneration. Kale belongs to the cruciferous family of vegetables, and a WebMD report quotes a study in the "Journal of the American Dietetic Association" that links cruciferious veggies to a reduced risk of cancer and heart disease. Kale can be used in salad, and can also provide a nutritious, moderately priced juice.
Instructions
As a Salad
1. Remove the bottom 2 inches of the kale if the stem is still on the head.
2. Wash the kale thoroughly. Kale is a crinkly vegetable and can harbor sand or soil in small pockets inside its leaves. Let it dry on paper towels or put it in a salad spinner to extract the excess water.
3. Cut the kale leaves vertically into 1/2-inch to 3/4-inch strips. Cut these strips into small pieces horizontally to make eating them easier.
4. Place the chopped kale into a bowl and add other salad ingredients you like. Combine kale with other salad greens like romaine lettuce or butterhead lettuce to offset the slightly bitter taste of kale. You can add toasted croutons, nuts and parmesan cheese to the salad for more texture and flavor.
5. Dress the salad according to your preferences.
As a Juice
6. Remove the stem with a sharp knife and wash the kale thoroughly.
7. Send the kale through the juicer according to the directions for the appliance.
8. Pour the finished juice into a container and refrigerate what you do not drink immediately. Since kale juice has a strong flavor, combining it with another juice like apple may make it tastier.
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