For centuries, kale has been one of the most nutritious and versatile greens around. Part of the cabbage family, it has gained it's "superfood" title for a reason. One cup of kale...
* is rich in vitamin A, C and K
* is packed with fibre, iron and antioxidants
* contains zero fat and is very low in calories
* is loaded with folate, a B vitamin that aids in brain development
* is high in calcium (per calorie, it contains more calcium than cow milk!)
* contains at least three grams of protein
* protects our bodies from muscular degeneration, cataracts, cancer, asthma and arthritis
* is great for vision, healthy skin, strong bones and can even help people suffering from Alzheimer's disease.
...and the list goes on.
Kale can be enjoyed cooked, blended, baked and steamed, but I'll be the first to admit that in a salad it can be tough to chew and bitter to taste — unless, of course, it's massaged!
Massaging kale is super simple and by doing so, the leaves become tender and soft and the taste turns sweet and delicious. Here's how you do it:
1. Remove the stems from the kale leaves and discard.
2. Chop the kale leaves into small pieces and wash in a salad spinner.
3. Transfer the kale leaves to a bowl and add 1 tsp of sesame oil.
4. With your hands, massage (literally massage) the kale leaves for at least five minutes. The longer you massage the leaves the more the toughness of them will break down. They will shrink in size, become softer and brighten in colour.
5. Add your favourite vegetables, nuts and dressing to the kale leaves and voila!