Saturday, June 20, 2009


an animal-friendly source of calcium and protein

numerous sources cite kale as an excellent source of calcium. according to an article over at ellen's kitchen, when comparing the absorption of calcium from kale and milk, kale scored higher at 40.9% to milk at 32.1.%. so while dairy does contain large amounts of calcium, the calcium is not absorbed as well as that found in leafy green vegetables.

i've also read that kale is a great source of antioxidants, fiber, iron, and vitamins A, C, E, and K and that kale also contains cancer-fighting phytonutrients.

cashews and other nuts are said to be a good source of protein and lots of minerals. a quarter-cup of cashews supplies:
  • 38.0% of the daily recommended value for copper
  • 37.4% of the daily recommended value of monounsaturated fat (aka "good fat")
  • 22.3% of the daily recommended value for magnesium (which is said to help headaches)
i do not know the nutritional value of dried cranberries, but i do know they are 100% delicious. =)


to make the scrumptious salad pictured above you will need:

1 bunch of kale
1/2 C. cashews
1/2 C. dried cranberries
1 minced garlic clove
1/4 C. or less olive oil
few Tbsp agave nectar or maple syrup (to your liking)


remove stems from kale and chop. add ingredients and "massage" with clean hands for a few minutes (which means mush and squeeze all the stuff together). this helps soften the kale and blend all the flavors (kale can be a bit chewy). you can serve right away, but i think this salad tastes better after a few hours in the fridge, after the flavors have had time to "meld" (thanks, A! =)


use almonds, walnuts, or pine nuts instead of cashews and raisins in place of dried cranberries.

other ideas for serving kale:

(found these here)
  • Sauté kale with fresh garlic and sprinkle with lemon juice and olive oil before serving.
  • Braise chopped kale and apples. Before serving, sprinkle with balsamic vinegar and chopped walnuts.
  • Combine chopped kale, pine nuts and tomato with whole grain pasta drizzled with olive oil.
  • The taste and texture of steamed kale makes it a wonderful topping for homemade pizzas.


  1. Hooray for melding flavors!!!!
    I have an admission- I've never had kale!!! I'm going to have to start looking for it now. All of the above recipes and ideas sound so good- especially your salad. I'm sold! :)

  2. A - i never even heard of kale until this past march when i took a vegan cooking class. i've seen it before as garnish at restaurants but never knew you could eat it. now i pick up organic kale at the local famer's market for $2 a bunch.


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