"Greens are the No. 1 food you can eat regularly to help improve your health," says Jill Nussinow, MS, RD, a culinary educator in Northern California and the author of The Veggie Queen
. Dark, leafy vegetables contain fiber, vitamins, minerals, and plant-based substances that reduce your risk of heart disease, diabetes, and cancer.
Kale is an excellent source of vitamins A, C, and K, has a good amount of calcium, and supplies folate and potassium. This recipe for massaged kale salad is easy to make and stores well. You can add shredded carrots or beets for added color, flavor and nutrition. Serve as a side dish or top with grilled tofu, chicken or fish.
12 leaves of kale
1 TBS sesame oil
1 TBS balsamic vinegar
1 TBS Bragg’s Liquid Aminos
2 TSP sesame seeds, toasted
Whisk liquid ingredients in a large bowl and set aside. Over a cutting board, hold one leaf of kale cut side down. With the other hand, pull leaves back and off stem. Lay leaf on cutting board, discard stem and repeat with remaining leaves. When finished, grab a handful of leaves, twist off 1-inch sections and drop in bowl with dressing. The more your crush the leaves, the more they break down and the easier they are to digest. Add sesame seeds to bowl and toss with hands, massaging dressing into leaves. Enjoy right away, or store in the refrigerator to marinate. This salad is best eaten the same day it’s made.
For more suggestions check out Healthy Eating Habits and Recipes for National Nutrition Month®
. Do you have a great recipe for leafy greens? Please comment and share below.