Fresh kale holds its physical properties for a long time but grows bitter with age. Be sure kale is crisp and fresh, as it can be deceiving. However, once made into a salad kale holds for a couple of days, and the flavours and texture are actually enhanced.
1 bunch fresh kale
Freshly squeezed juice from 1/2 lemon
2 Tbsp (30 mL) extra-virgin olive oil
1 navel orange, peeled and bitter white pith removed
2 tsp (10 mL) maple syrup
Freshly ground black pepper
1/4 cup (60 mL) pumpkin seeds, toasted
Trim kale, removing stalks. Stack leaves one on top of the other and thinly slice crosswise into ribbons. Wash and spin dry. Place in a large bowl.
Drizzle with lemon juice, olive oil, and a little salt. Using your fingertips, massage leaves until kale begins to soften and wilt. Salad can be made up to this point and refrigerated for up to 2 days.
Cut peeled orange into segments and add to salad. Squeeze juices from the orange membrane over salad. Drizzle with maple syrup. Toss together to coat evenly. Add sea salt and fresh pepper to taste. Sprinkle with pumpkin seeds just before serving.
Serves 4 to 6.
Each serving (based on 4) contains: 171 calories; 5 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 17 g carbohydrates; 4 g fibre; 39 mg sodium
source: "Fighting Cancer with Food", alive #354, April 2012
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