Friday, October 15, 2010

Kale - Another Superfood Staple

With the cold and flu season fast approaching it's so important to eat foods that boost the immune system and Kale is the perfect superfood to add to your arsenal of raw veggie favorites! My previous post discussed how to store ginger in the freezer and how to enjoy it as a tea. Today I'll share a favorite Kale & Ginger Salad recipe and the benefits of each ingredient.

This is a salad we love to get at our favorite organic, whole foods restaurant, but being the frugal gal that I am, wanted to see if I could duplicate the recipe to make it at home. I don't usually write down my recipes since I do everything by taste, but this should get you started...tweak as needed and organic when possible (:

  • 1 big bunch of kale

  • 4 Tbs gluten-free tamari

  • 3 Tbs toasted sesame seed oil

  • ¼ cup sesame seeds

  • 2 Tbs fresh ginger

  • 1 ½ Tbs fresh garlic

  • Celtic sea salt to taste

Use a microplane to grate the ginger and garlic - it helps them to blend effortlessly into the dressing. If you don't have fresh, dried works just as well.

Mix the ginger, garlic, tamari, sesamee seed oil and salt with a fork in a cup to create the dressing.

Place the torn kale into your bowl, pour the dressing over the kale, sprinkle sesame seeds on top, toss and serve!! Now you have a power packed food that makes a great side to any meal!

Here's a little info on the health benefits of these immune boosting ingredients...

Kale is loaded with nutrients and compounds that ward off's packed with beta-carotene, vitamin C, iron, manganese, calcium and potassium. Like most things, we eat it raw which is why a salad application is preferred or throw a handful in your morning smoothie!

Kale does contain goitrogen, a naturally-occurring substance which can interfere with the functioning of the thyroid if you have thyroid issues, you might want to avoid kale.

Sesame seeds are a good source of manganese, copper, calcium, magnesium, iron, phosphorus, vitamin B1, zinc and fiber. It also contains sesamin and sesamolin, both of which have been shown to have cholesteral-lowering affects, prevent high blood pressure, increase vitamin E supplies and protect the liver from oxidative damage.

As mentioned in my last post, ginger is used for the prevention/treatment against the common cold, allergies, rheumatoid arthritis, osteoarthritis and various other muscular disorders caused by inflammation. It can also calm an upset stomach, relieve bloating and gas, aids in digestion, helps to lower cholesterol levels, prevents the formation of blood clots, can quiet a cough, and soothe a sore throat. Ginger is very popular as a way to treat nausea, particularly in the form of seasickness, morning sickness, motion sickness and the nausea side effects of chemotherapy.

This is one of the many ways we eat the it off with a fresh tuna salad and baked sweet potato medallions sprinkled with fresh grated cinnamon. Sweet potatoes are essentially a perfect food. They're high in fiber, vitamin A, C, B6, potassium and manganese.

The cinnamon isn't just for's a great source of manganese, fiber, iron and calcium and can lower LDL cholesterol, regulate blood sugar and even provide significant relief in arthritis pain.

So if you're looking to try something new, add a kale & ginger salad to the menu...your immune system will thank you (:

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  1. Hi Michelle!

    This looks soooo good!

    I have a favorite Kale salad that I eat almost every day. I take one bunch of Kale(torn), then drizzle it with Olive Oil, and mix it by hand until all the kale it is covered with the oil. Then take 1 avocado, cut into chunks and mix/smash it (with your hand)so that the avocado coats the Kale. Then I usually add tomatoes & pines nuts. (Sometimes I will add other veggies too.) It's so good.

    Yours looks good too... I'm going to try it this week.

    Ruthie :)

  2. I still have Kale growing in my garden and will try both of these recipes. Like the idea of the sweet potato medallions too.

  3. Oh, Ruthie that sounds amazing!! I'm not an avocado fan (shame on me b/c it's sooo good for you - I think it’s the mushy texture that gets me), but my mother is and can't get enough of it! I just sent her your salad recipe and she's already put in an order for it the next time we dine (: Thanks for posting it!!

    Kathleen...ah, kale in the garden (: I'm so jealous. We have a small patio and only have peppers left. I didn't know very much about gardening in a small space, but have learned so much over the last few months including straw bale year I'll be more prepared and can hopefully grow all kinds of goodies (: By the way...I stopped by your site, LOVE it and immediately became a follower!!! Can't wait to read more (:


  4. What a great recipe! I have kale in my garden all winter long, and this will certainly be a blessing.


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