I would categorize kale as a super food.  Kale and members of the Brassica family, are  rich in many minerals and vitamins. It has  anti-viral nutrients, rich with  anti-oxidants such as  polyphenolic flavonoid, vitamins A,B-6, C, K, and minerals.  Scientists have found that these foods  can help support and lower the risk of stroke, coronary heart disease, inflammation and oxidative stress. The best way to prepare kale is to wash it thoroughly in running water and then soak it  in saline water (water with sea salt – taste, as you want it very salty)  for 10-15 minutes to remove soil, dirt and residual fungicide/insecticides. You need to remove the vein from the kale – this is very bitter. I’ve attached a video to show how to do this.

kale deveining

Kale should be avoided if you are taking anti-coagulants such as warfarin – Kale is high in vitamin K and can become toxic when taken with medications like warfarin.

Quinoa added to this gives you just enough carbohydrate to give this alittle substance. Recall that quinoa is a resistant starch, you can consider this a healthy carb.

I have only recently started eating kale raw. I grew up always thinking that kale would cause indigestion.  Going on the raw diet, I learned that cooking it would remove the natural  nutrients from the food source. The following recipe has you marinating the kale in a dressing, essentially like a ceviche – cooking in lemon. I find this takes the bitterness off the kale.

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Kale and Quinoa Salad

The kale is marinated in a lemon vinaigrette. You'll soak the kale for about 30 minutes, the dressing's lemon base will soften the kale and season it. Add the romano cheese, nuts and cranberries before serving.

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Course

breakfast, lunch, Main Dish, snack

Cuisine

Mediterranean, Vegan

Prep Time

10 min

Servings

MetricUS Imperial

Ingredients

• 2 c cooked quinoa see recipe - https://www.onedailystep.com/recipe/quinoa/
• 1 bunch Kale Washed and chopped
• 3/4 c Slivered almonds
• 1/4 c Dried cranberries
• 1/2 c Pecorino romano cheese

Dressing

• 2 Tbspn Lemon Juice
• 1 Tbspn Dijon Mustard
• 1/2 c Red Onion chopped fine
• 1 clove garlic Mash and then chop it finely
• 1 tspn Honey
• Salt/pepper to taste
• 1/8 tspn Cumin powder

Course breakfast, lunch, Main Dish, snack Cuisine Mediterranean, Vegan Prep Time 10 min Servings MetricUS Imperial Ingredients 2 c cooked quinoa see recipe - https://www.onedailystep.com/recipe/quinoa/ 1 bunch Kale Washed and chopped 3/4 c Slivered almonds 1/4 c Dried cranberries 1/2 c Pecorino romano cheese Dressing 2 Tbspn Lemon Juice 1 Tbspn Dijon Mustard 1/2 c Red Onion chopped fine 1 clove garlic Mash and then chop it finely 1 tspn Honey Salt/pepper to taste 1/8 tspn Cumin powder

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Instructions

1. Whisk all dressing ingredients together in a small bowl. Season with salt/pepper to your taste.
2. Let stand for 1/2 hour.
3. In larger bowl, combine kale and dressing.
4. Let this marinade for a 1/2 hour up to 2 hours.
5. When you are ready to serve, toss in the quinoa with the kale. Add almonds, cranberries and romano cheese.
6. Serve