Posted by Stacy Spensley on Jun.25, 2010

After a long winter of eating root vegetables the first greens of spring are a breath of fresh air. Dark leafy greens are also one of the most nutritionally sound foods that people can add to their diets. Just one cup of kale provides 6% of the recommended daily value of iron, 9% calcium, 134% Vitamin C, and 206% of your daily dose of Vitamin A!

Kale is a hearty plant; it can be found in most regions from June through November, can withstand cold temperatures (even frost) and is easy to grow in a home garden. Whether you grow your own or buy kale from the grocery store or farmer’s market, it’s an amazing food to incorporate into your meals. It’s great sauteed, braised, made into chips, or stirred into soups. One of my favorite ways to prepare it is raw in a salad. Take it to a potluck or barbecue and improve the health of your family and friends one salad at a time!

Lemony Kale Salad

1 bunch flat leaf kale (Scotch or lacinato are two varieties)
2/3 cup grated Pecorino cheese
1 shallot, minced
zest and juice of two organic lemons
1/3 cup olive oil
1/4 teaspoon kosher salt
black pepper, to taste

Remove tough stems from kale leaves. Stack kale leaves in a pile and roll them tightly into a long tube. Use a sharp knife to slice the leaves into thin ribbons. Place in a bowl and combine with the grated cheese.
Whisk together minced shallot, lemon juice, zest, and oil. Pour over kale and toss well. Cover and let stand at room temperature for an hour before serving.

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Posted under Food, Nutrition & Recipes, Healthy Recipes, Raw, Salads and Sides.