Raw kale is one of the most nutritious greens you can eat. Here are three easy raw kale recipes you can try at home.
It is one of the healthiest greens for your bones because it contains vitamin K, manganese, which promotes bone density, and it also contains calcium.
It is also the top leafy green source of the antioxidants lutein and zeaxanthin which promote eye health. It also contains vitamins C, B6, and B2 and is a good source of fiber.
There are many varieties including Curly, Red Winter, and Lacinto. You might also be lucky enough to find an heirloom variety at your local farmer's market as well. Experiment with different types for different tastes and textures.
Here are three easy raw kale recipes that I hope will get you to try this very nutritious vegetable.
Warning: kale is contraindicated in people taking anti-coagulants such as Warfarin.
Tropical Smoothie
1 cup pineapple
1 cup mango
1 banana
6 Lacinto or Dinosaur Kale leaves
2 cups water
Blend all ingredients in a powerful blender such as the Vitamix until completely smooth and creamy. Add honey, agave nectar, stevia or another sweetener if desired. Enjoy as a super healthy addition to your breakfast routine or as nutritious snack during the day.
Green Juice
5 ribs celery
1 large English cucumber
2-3 large Fuji apples
1/2 lime
6 Curly Kale leaves
Put all the ingredients through a juicer. My favorite juicer because of it's versatility is the Omega Vert 350. If you do not have a juicer an alternative would be to chop the cucumber, apple, and celery and place it in a blender (cucumber first) with the chopped kale and peeled lime. Blend on high for about thirty seconds and then pour and squeeze the mixture through a sprout bag over a big bowl. Sprout bags are relatively inexpensive and have a variety of uses. The sprout bag will strain out all the pulp and leave you with a smooth and silky juice. Pour the juice back into the blender carafe and then pour into a glass.
Raw Marinated Asian Salad
1 large bunch Lacinto or Dinosaur kale thinly sliced
(Or another type of kale)
Juice from 1 lime (about 6 tablespoons)
1 tablespoon raw sesame seed oil
1 tablespoon cold pressed olive oil
2 tablespoons chickpea miso
1 tablespoon freshly grated ginger
2 tablespoons finely chopped green onion
(About 2 green onions green part only)
1 cup finely chopped red bell pepper
(About 1/2 large bell pepper)
handful of your favorite seaweed
[Torn dulse, silky sea palm, kombu, wakame … (etc.)]
1 tablespoon black or white sesame seeds (optional)
Make sure the greens are thinly sliced, you can even shred the kale with your food processor with the slicing disk on if you wish. Put the shredded kale in a large bowl and mash in with a fork the oil, chickpea miso, shredded ginger, and lime juice. Make sure the miso and oil is well blended. You can even massage the kale with your hands to make sure the kale is well coated. Serve now or let the kale marinate in the refrigerator for at least 1 hr., It can even sit overnight. The longer it marinates the more tender the kale will be. When you are ready to serve, add in the bell pepper, seaweed, cucumber, green onion, and sesame seeds.
I hope you enjoyed these recipes and I hope you are inspired to eat more kale at home!