Healthy Nutrition

Kale Caesar

You have probably seen kale and not know its kale. It is used ornamentally to sort of decorate dishes at C-rated restaurants or salads at the deli section in the supermarket. It’s that green squiggly, rough, lettuce-looking thing. Doesn’t look so appetizing, does it? However kale is one of those greens that is pretty awesome for you. It is considered a super food. You may have noticed kale pop up in more restaurants in a Caesar salads, or in green smoothies, or as a snack – like kale chips.

One cup of kale has only about 35 calories and is ridiculously high in Vitamins K, A and C. It also a good source of fiber – good for heart health. Kale packs in many antioxidants – good for fighting cancer and supporting healthy skin. It’s a good detox food. The list goes on and on…

Choose kale at the market that is organic (pesticide-free). The smaller the leaves, the more tender it will taste. I have found baby kale to be the most tender. Kale comes from the cabbage family – including broccoli, cauliflower and collard greens. It may vary in size and color – from green to purple. The English brought it to the Americas centuries ago. Kale is used widely in a variety of cuisines such as Asian, German, Greek and Italian.

Hail Caesar! I mean, Kale Caesar!

Ingredients

  • Olive Oil
  • 5 garlic cloves, minced
  • 1 cup whole grain croutons
  • ½ Parmesan cheese
  • 1 lemon, juiced and zested
  • 1 tsp of mustard
  • 3 anchovies (optional)
  • Salt
  • Pepper
  • 1 kale bunch, chopped, stems removed

Directions

In a blender, mix the garlic, cheese, lemon juice, zest, mustard, and anchovies until it becomes a smooth paste. Then mix again, this time adding in the olive oil slowly. Add salt and pepper to taste.

Toss the chopped kale with the dressing and serve with croutons and some parmesan. Note: You might want to let kale soften in the dressing for 10 minutes before serving.

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