Kale is one of my ‘go-to’ superfoods for a number of powerful reasons.Kale:
• eases lung congestion and is beneficial to the stomach, liver and immune system.
• contains lutein and zeaxanthin, which protect the eyes from macular degeneration.
• contains indole-3-carbinol, a chemical which boosts DNA repair in cells and
appears to block the growth of cancer cells.
• is a good source of sulforaphane (particularly when chopped or minced),
a chemical with potent anti-cancer properties.
• is an excellent source of calcium, iron, vitamins A and C, and chlorophyll.
• is very high in beta carotene, vitamin K, vitamin C, and rich in calcium.
• contains bile acid sequestrants, which have been shown to lower cholesterol
and decrease absorption of dietary fat.
Now that’s a mouthful of nutritional benefits, wouldn’t you say?
Boiling decreases the level of sulforaphane, that’s why I love to eat it raw as a
marinated salad or blended into smoothies; however, steaming, microwaving,
or stir frying do not result in significant loss.
There are many ways to prepare kale salad. To me there are no limits to
the variations I have explored. Try making this savory marinated version,
for a tasty nutrition-packed dish.
Marinated Kale Shiitake Mushroom Salad
Ingredients:
1 bunch of organic kale, sliced thin
1 organic red pepper, diced small
1 organic red onion, diced small
2 organic scallions, sliced thin10 shiitake mushrooms, sliced thin
Organic sesame seed seasoning, sprinkle to taste
A pinch of sea salt
Juice of 3 organic lemons
2 tbspns organic, raw apple cider vinegar
2 tbspns organic flaxseed oil
Directions:
Steam the sliced shiitake mushrooms for a few minutes until tender.
Place kale, onion, scallions, mushrooms, red pepper into a bowl.
Add sea salt, sesame seed seasoning, lemon juice, vinegar, and flaxseed oil and toss well.
Massage and mix the kale salad mixture thoroughly with clean hands to break down the
fibers and blend the seasonings into the vegetables.
Transfer to a glass bowl, and cover.
Refrigerate the salad and let it marinate for several hours.
In this case, I served my kale salad with quinoa, avocado slices, lightly steamed
mushrooms, sliced scallions or whatever compatible flavors I could find in my refrigerator.
The massaged, marinated kale becomes so tender, you won’t believe it’s raw!
Happy eating!
Have you made raw kale salads?
What is your favorite recipe?
Share your comments below.
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Sounds like a wonderful healthy recipe. Thanks for sharing!
This looks delicious! I’ll definitely be trying this one. Thanks for sharing!
Hi Nicole,
I am glad you like this recipe. It is pretty delicious. The ingredients actually “marinate” the kale and soften it.
So excited to find this recipe – I love kale in any form, as well as mushrooms!
Looks great!!!!!!
Thanks Jennifer! It is my favorite!
Love the combination of flavors!
Deborah. The raw kale salad you wrote about looks yummy. I’ve made my version this way: organic kale pieces, og lemon juice, extra virgin og olive oil, and all the chopped and diced veggies I have on hand. After I toss it up I add og sprouted lentils, og brown rice, and fresh herbs from the garden. Try it if you can.
I love how you give all the nutritional benefits of the ingredients! This will make me feel a lot better about the 3649876 pounds of this I plan to devour!
Hi Robin,
I am so glad you enjoyed this recipe. It is one of my favorite salads. Thank you for visiting by Urban Naturale and sharing your thoughts. You might also enjoy visiting our vegan link up the Plant-Based Potluck Party (from Thursday through Monday). https://urbannaturale.com/share-the-food-fun-at-the-plant-based-potluck-party-link-up-17/ All the best, Deborah
YUM! Thank you for sharing at Real Food Friday!!! I have featured your recipe today at Mary’s Kitchen. Have a wonderful week!
Delicious! Thanks for sharing in the potluck 🙂
Hi Poppy,
So glad you stopped by. This is one of my favorite salads. You won’t believe it’s raw! All the best, Deborah