Recipe: Raw Kale and Apple Salad with Pecans

The great thing about eating raw is that cook time is minimal.  All it usually takes to prepare a meal is some washing, chopping, and mixing (and occasionally some blending).  I love this kale salad and seem to make it once a week with all the kale I get from my CSA.

LVR 035Prep time: 20 minutes

Serves: 2 (hearty portions)

Salad Ingredients:

  • 1 large bunch of kale, washed
  • 1 gala apple
  • 1/2 c pecans
  • optional: 1 Tbsp sesame seeds

Dressing Ingredients:

  • 1 Tbsps ginger, minced
  • 2 garlic cloves, minced
  • 1 Tbsps honey, raw
  • 1/4c red wine vinegar, raw
  • 2 Tbsps untoasted sesame oil
  • 2 Tbsps cold pressed, extra virgin olive oil

Instructions:

  1. Tear away the stems from the kale leaves and discard the stems.  (We have chickens so “discarding” never seems like a waste, as they act as our compost bin.)  Chop kale roughly into pieces.  They just really have to be small enough to eat.  Or if you prefer, you can slice them into thin ribbons.  I personally like them a bit hefty.
  2. Chop the apple in to 1/2″ pieces.  You can chop them matchstick style or diced wedges, whichever you prefer.  I honestly do both.
  3. In a small bowl, combine all the dressing ingredients and whisk.
  4. Put the kale and the dressing in a large bowl and combine.  I like to use my hands to massage the dressing.  By “massaging” the kale, you aid in breaking down the structure of the kale so that it wilts, resulting in a less bitter taste.  Add the remaining ingredients and toss.  One of the great parts about this salad is that it is still great the next day.  Even though it will definitely be wilted, it still tastes great as the flavors in the dressing only intensify.

Benefits:  As for the actual health benefits, I am by no means a nutrionalist but…Kale, a member of the brassica family (cabbage, broccoli, collards), is full of vitamin K, which is important for preventing bone fractures and bone loss (osteoporosis).  It is  also an excellent source of vitamin A, vitamin C , vitamin B6 and manganese, as well as a good source of dietary fiber, calcium, copper, and potassium. That is why kale is called a super food!  Sesame is supposed to be high in calcium and also great for building strong teeth and bones and combating osteoporosis.  Sesame seeds contain sesamin and sesamolin (which are supposed to prevent the development and growth of certain cancer cells), magnesium, and vitamin E (strengthens nervous system and promotes good digestive health).  Ginger has been used for ages as a natural remedy for nausea, reducing inflammation, and stimulating digestion.  It is also said to provide migraine and menstrual relief as well as is a mood enhancer and helps relieve stress.  Garlic is known for its antibiotic properties.  Garlic seems to be the cure all for so many things or at least aid in the treatment…blood pressure, cancer, colds, heart disease, infections.  Know that you are doing good to your body with what you are eating.

LVR 039

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