Monday, September 23, 2013

Kale with Flaked Almonds and Persian Feta

Kale, flaked almond and Persian feta with an olive oil, honey and lemon dressing.

Kale takes its roots from the ancient Romans and Greeks where it was grown in gardens. It found its way to America in the 1600’s and has since undergone a huge renaissance worldwide.

I only discovered kale last year and I have never looked back. I saw my friend Anna massaging her kale – she explained that it was to remove bitterness and soften the taste. She made a beautiful salad with kale and strawberries and I died. Its health benefits match its marvellous taste and you could endlessly reinvent what you eat. It’s becoming more readily available in Australia too, which is great because there’s about a 10 year lag between us and the rest of the world usually.

Kale holds a great amount of fibre  which flushes out toxins and DNA harming chemicals. It contains high amounts of vitamins A, C and K (for healthy blood), as well as being a strong source of minerals such as manganese and calcium. Carotenoids are a powerful antioxidant that supports and strengthens the immune and reproductive systems. It also contains cancer fighting nutrients.

Always buy organic if you can, the soil will shape the taste and nutrient content of your kale. If you can’t buy organic, wash your greens in water with 1 or 2 tablespoons white vinegar – it removes all of the chemicals produce is sprayed with.

Also – keep the stem – it is tasty and contains all the good stuff!

I chose to keep it simple and healthy, with the exception of feta cheese. A great salad to have with meat, fish or even on its own.


Serves 2
4 cups kale
150g flaked almonds
50g Persian feta
3 tbsp olive oil
1 tbsp honey
½ lemon, juiced.

Clean kale as needed and chop as desired. With your fingertips massage the kale until it turns a deep green. Plate up layering with kale, feta and flaked almonds.

In a bowl, combine olive oil, honey and lemon juice. Be sure to mix well to combine flavours.

Pour over salad and serve. 

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