RiverHead

Thursday, January 5, 2012

Recipe: Massaged Kale


Mountain View Farm: house, barn, tractor, sky, summer '11

Recipe: Massaged Kale

To say that kale is healthy is like saying the earth is round. Kale is so healthy it is at the top of the list that ranks foods by evaluating a range of micronutrients including vitamins, minerals, phytochemicals and antioxidant capacities. The ANDI score is formerly called the Aggregate Nutrient Density Index and it ranges from produce to dairy with produce leading the pack with a score of 1000 for kale, according to documentation provided by Whole Foods. Carrots have a score of 336 and oats 53, trout 36 and swiss cheese 15, just sayin! By working olive into the nutrient packed fiber of this hearty, hearty, green, the leaves relax and luxuriate in a bath of garlic, lemon and salt. 

Give it a good rub, lots of payback. A massaged kale salad will keep in the fridge with dressing or up to three days.

Massaged Kale Salad

1 Head of Kale
1 T olive oil
honey, about ½ t
juice of one lemon
2 T chopped almonds
salt & pepper

Remove stems from kale with a sharp knife or scissors and roll individual leaves of kale into cigar shapes. Cut width-wise so the kale becomes like ribbons. Place kale ribbons in a bowl and massage olive oil into pieces. Toss with lemon, salt, garlic and add almonds if you like. Pepita seeds are also great with kale.