Give your Kale some Love!

Didn’t your mama always tell you to eat your greens? Well it turns out she was right!

Leafy greens are one of the richest sources of nutrients of any foods in the vegetable kingdom, and kale is no exception. In fact, when it comes to green leafy veggies – kale is king.

Deliciously packed full of good stuff like Vitamins A, C, E, K; minerals such as calcium, iron and manganese; along with fibre, it would be a shame not to include this green in your diet.

Phyllis A. Balch, points out in her book Prescription for Dietary Wellness (Second Edition), that kale is one of the best known cancer-fighting veggies on the planet! It is the richest of all leafy greens in carotenoids and is abundant in lutein, a phytochemical known for its ability to help protect your peepers.  Furthermore, the calcium in kale is more easily absorbed and assimilated by the body than the calcium in milk, making it a super food when it comes to protecting against osteoporosis and bone-loss.

A lot of people believe that kale needs to be cooked before eating, since it’s pretty tough (fibrous) and a little bitter. Not true though! Kale can be enjoyed in its raw state as well. In fact, this is the way I prefer to eat it. You just need to know how to prepare it properly.

If you’re new to kale or have never tried it raw, below is a delicious recipe to get you started.

Recipe: Massaged Kale Salad


1 bunch of kale (I used curly but you can use any variety)

1 carrot grated

2 spring onions chopped

2 tbsp + 1 tsp of olive oil

Juice of 1 lemon (or 2 tbsp of apple cider vinegar)

¼ tsp of sea salt

1 tsp of honey

1 tbsp of sesame seeds (optional)


  1. After rinsing the kale, rip the leaves off the large, tough part of the stem and chop into bite-size pieces (or just rip into smaller pieces).
  2. Place kale in bowl and drizzle with 2 tbsp of olive oil and sprinkle with sea salt.
  3. Now the fun part! Roll up your sleeves and take off any rings. This is where the “love” part comes into the equation. Give the kale a 2-3 minute massage. That’s right, massage your kale! Make sure all the leaves are covered by the oil. You’ll notice that the kale will start to break-down and wilt, making it more tender. 
  4. Set the kale aside for 5 minutes and give it a rest.
  5. When it’s time, add veggies and drizzle with dressing (lemon juice, honey and remaining 1 tsp of olive oil). Give it a toss and sprinkle with sesame seeds (optional).
  6. Refrigerate for 10 minutes.
  7. Serve and enjoy!

If you love simple, healthy and delicious recipes that can be made in a pinch, this is certain to become one of your favourites!

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