Tender Kale and Citrus Salad by Chef Julie Frans
Local Kale, Citrus, Red Grapes, Marcona Almonds, Lemon-Apple Cider-Greek Yogurt Vinaigrette
1/2 c plain greek yogurt
1/4 c olive oil or lemon olive oil
1/4 c bragg’s apple cider vinegar
1 T whole grain mustard
1 T honey
pinch of salt
6 oz kale, cut into small ribbons (chiffonade)
8 oz citrus segments- orange, grapefruit
6 oz red grapes, halved (could be subbed with pomegranate seeds during the winter)
6 oz chopped marcona almonds
Mix all ingredients in salad and toss with yogurt vinaigrette. If kale is very rigid, you can massage the vinaigrette in and let it sit about 10-15 minutes prior to serving.
Marcona almonds, the “Queen of Almonds,” are imported from Spain. They are shorter, rounder, softer and sweeter than the California variety.
Kale, also known as borecole, is one of the healthiest vegetables on the planet. A leafy green, kale is available in curly, ornamental, or dinosaur varieties. It belongs to the Brassica family that includes cruciferous vegetables such as cabbage, collards, broccoli, and Brussels sprouts.
What makes kale so exceptional? Here is why it’s a superstar vegetable — and ways to work it into your diet.
Kale is a Nutritional Powerhouse
One cup of kale contains 36 calories, 5 grams of fiber, and 15% of the daily requirement of calcium and vitamin B6 (pyridoxine), 40% of magnesium, 180% of vitamin A, 200% of vitamin C, and 1,020% of vitamin K. It is also a good source of minerals copper, potassium, iron, manganese, and phosphorus.
Kale’s health benefits are primarily linked to the high concentration and excellent source of antioxidant vitamins A, C, and K — and sulphur-containing phytonutrients.
Carotenoids and flavonoids are the specific types of antioxidants associated with many of the anti-cancer health benefits. Kale is also rich in the eye-health promoting lutein and zeaxanthin compounds.
Beyond antioxidants, the fiber content of cruciferous kale binds bile acids and helps lower blood cholesterol levels and reduce the risk of heart disease, especially when kale is cooked instead of raw.