Sunday, October 16, 2011

Kale apple salad

Kale apple salad
Kale has been recognized as an incredibly nutritious vegetable since ancient Greek and Roman times. It's rich in health-benefiting polyphenolic flavonoid compounds such as lutein, zeaxanthin, and beta-carotene.

Best yet, kale loves cool fall weather which makes the vegetable sweeter and more flavorful. I love kale which is a good thing since I have a plentiful crop in my garden. Three years ago, I planted some kale and ever since then my crop has spread to cover two-thirds of a 16-by-20-foot garden area. You probably guessed kale has some great self-propagating qualities.

Here's a simple-to-make recipe using kale and other fall crops.

Kale Apple Salad (4 servings)

  1. One bunch kale, washed and chopped into 1/2-inch pieces
  2. 1 carrot, peeled and diced
  3. 1 gala or other sweet red apple, cored and diced
  4. Optional: 2 diced green onions
  5. Lime sunbutter dressing: in a food processor, combine 1/4 cup sunbutter, 2 T. sunflower seeds, 1/4 cup lime juice, stevia, 1 tsp. sesame oil, 1 T. Bragg's amino acids, water to thin if needed.
  6. Optional: toasted sunflower seeds for sprinkling on top
  1. Combine kale, carrot, apple in a large salad bowl. Toss ingredients and drizzle 3 T or more of the lime sunbutter dressing. Reserve the rest for later.
  2. Give the salad another toss to mix the dressing.
  3. Sprinkle on the sunflower seeds if desired.

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