Zesty Kale Salad

kale salad


I recently read one of those hot or not lists on fads that should stay or go from 2012.  While she called kale a food fad, she did give props to the nutritional powerhouse.  Now I agree that some food fads need to walk calmly and safely to the designated exits. I’m talking to you, all you bacon obsessed hipsters.  I have said before that I like bacon, but there will never come a time that I will eat chocolate covered bacon or make bacon cupcakes, drink bacon martinis, burn bacon scented candles, wrap my Thanksgiving turkey in bacon or cover myself from head to toe in bacon.  That’s just gross!!!!! But to her claim about kale I say one thing…….I was digging kale before kale was cool….sort of.  Well, if it was a fad of 2012 then I tried it in 2011, so there! Anyway, she did make a good point, though.  Fad it may be, but in the best food fad kind of way.


Information obtained from Veg kitchen.com

By  · On Dec 19, 2012
Rating: 4.0/5 (5 votes cast)

KaleI cannot stop eating kale lately. I can’t help myself. I’ve been putting this hearty, healthy green in almost every meal! But that’s not a bad thing at all. Kale is a nutritional powerhouse and is beneficial to your body in more ways than you can imagine. One cup of kale has zero fat and only 36 calories and is high in vitamins and antioxidants. You can eat this green raw or cooked. Enjoy in salads, soups, stews, stir-fries, and smoothies.

Detoxification and Weight loss

The fiber (5 grams in one cup) and sulfur in kale aid with digestion and liver health. The Vitamin C it contains hydrates your body and increases your metabolism, leading to weight loss and healthy blood sugar levels. The fiber in kale also lowers cholesterol.

Strengthen your Immune System

The vitamin A and C in kale improves your immune system and fights off viruses and bacteria. So if you feel like you’re getting a cold,  add some kale to your diet. Kale has more iron than beef, making it a great source of this valuable mineral for vegans and vegetarians. It helps more oxygen get to your blood and greatly helps those who are anemic.

Healthier Hair, Skin & Nails

The healthy balance of omega-3 and omega-6 fatty acids keep your body strong, healthy and beautiful from the inside out. Kale gives your skin a beautiful hue as well as preventing wrinkles and loose skin. This green also protects your skin from UV rays.

See Clearly and Stand Strong

Vitamin A keeps your eyes from optical diseases that come with age. It also helps store vitamins in the retina. The calcium and vitamin K and D keep your bones strong. And if you have stiff joints, the Vitamin C keeps them flexible.


The omega-3 fatty acids in kale help fight and alleviate arthritis, autoimmune disorders and asthma. The vitamin C provided helps relieve stiff joints and makes them more flexible and less painful.

Fighting Disease

Kale aids in releasing toxins in the body that can cause and lead to life-threatening diseases. It helps fight off and alleviate various cancers, especially colon, prostate and ovarian. The vitamin K helps with Alzheimer’s disease as it may forestall the effects of mental aging. The folic acid and B6 provide cardiovascular support and prevent heart disease.

Zesty Kale Salad


  • 8 cups finely chopped kale
  • 3 garlic cloves, minced
  • Drizzle of Extra Virgin Olive Oil
  • Juice of 1/2 one lemon
  • 2 tablespoons lemon zest
  • 1 teaspoon kosher salt
  • Almond slices and dried currants (or golden raisins) for garnish


  1. Chop kale into fine pieces and place in a large bowl. Add minced garlic, olive oil, lemon juice, and lemon zest. Massage kale with hands until wilted and reduced, 2 to 3 minutes. Chill salad for one hour. Garnish with almond slices and dried currants.



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