Kale: 5 ways/5 days Recipe #2

Wilted Kale Salad

Wilted Kale Salad

While some vegetables might be more nutritious raw, others are more digestible when cooked. Dark leafy greens such as collards, spinach, swiss chard and kale fall into this category.
The best way to cook kale to preserve the nutrient content is slowly over low heat, which breaks down the fiber just enough to make the nutrients more bioavailable without destroying the vitamins.

Begin by steaming your chopped kale for 12-15 minutes.  Then, over low/medium heat sauté kale in 1 tbsp of coconut oil with 1 tbsp of minced garlic. Set aside and let cool before adding remaining ingredients.

You will need:

  • 4 cups kale, chopped
  • 1 cup red cabbage, chopped
  • 10 cherry tomatoes, halved
  • 1 carrot, shredded
  • 2 cloves of garlic, minced
  • ¼ onion, finely chopped
  • ½ cup walnuts, chopped
  • ¼ cup hemp seeds
  • ¼ cup fresh parsley, chopped
  • juice from ½ lemon
  • 1 tsp balsamic vinegar
  • 1 tbsp coconut oil
  • ½ tsp sea salt