Kale Salad

One of our favorite salads is this kale salad that was inspired by Honu Restaurant in Kihei, Maui.  Kale is a healthy, versatile addition to any meal that can easily be added to your  regular diet.  For more great ideas scroll down

Kale Salad with Lemon Vinaigrette

Kale – wash and trim away the tough stems.  Pull apart or cut into bit sized pieces
Dates – cut into a few pieces
Walnuts  (or a nut of your choice)
Pomegranate seeds
Pecorino cheese – shaved
Lemon Vinaigrette Dressing:
1 tsp Dijon mustard
1.5 tsp lemon zest
2 tbsp + 1.5 tsp fresh squeezed lemon juice
6 tbsp extra virgin olive oil
coarse salt and pepper to taste

Kale is packed full of antioxidants and rates very high on the ORAC scale, even higher than spinach.  It is full of essential nutrients such as iron, calcium, Vitamin A, C and K.  Further it contains phytochemicals which studies have shown fight against many cancers including breast cancer, cervical cancer and colon cancer.

Kale Smoothie

Add to your regular vanilla shake – almond milk, mango (frozen or fresh) and 1 large kale leaf (washed and stem removed).  Blend for a refreshing clean tasting shake.

Kale Chips

A favorite for kids and adults alike. Wash and dry 4 to 5 kale leaves, cut out stem and tear into medium sized pieces.  Put in a bowl and drizzle with  olive oil, coarse salt and fresh ground pepper (for a treat add lemon zest), toss to coat .  Spread out on a cookie sheet.  Bake for 10-15 minutes in a 350F oven.  It’s ready to eat when the kale leaves are crisp and still dark green, when it turns brown it also turns bitter – check at 12 minutes to be sure.

Pizza Topping

Add to your favorite crust – Shredded kale, caramelized onion, sharp white cheese and pine nuts

Soup & Omelets

Add to your favorite soup or omelets.  Delicious and packed full of goodness

Kale is a Nutritional Powerhouse

One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus

»To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear.

»Your body is a machine for living. It is organized for that, it is its nature. Let life go on in it unhindered and let it defend itself, it will do more than if you paralyze it by encumbering it with remedies.”

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