Kale’s considered a health food for a good reason: a cup of kale has about 84 mg. of vitamin C, 35% of your daily recommended allowance of folate, more than 3 grams of fiber, and valuable minerals including calcium, potassium, magnesium and manganese. This super salad can be customized infinitely by switching up the cheese, using flavored vinegar or adding nuts, dried fruit or grains.
For two salads:
- 2 cups kale, chopped
- 1 yellow or red pepper, cut into strips
- 2 tbs diced onion or shallot
- 4 oz sliced mushrooms
- 1/2 tsp. minced garlic
- 1 tbs of butter (or olive oil)
- 1/2 tbs balsamic vinegar
- 1/3 cup dry, strong cheese of your choice, such as Asiago, parmesan, or Romano
- 1/2 cup cooked grains such as cooked wheatberries or quinoa
- 1/4 cup nuts or seeds such as toasted pumpkin or sunflower seeds, almonds, pecans or walnuts
- Salt and pepper to taste
In a skillet melt 1/2 tbs of butter or oil. Add peppers, onion or shallot and sauté until soft. Add the rest of the butter and mushrooms, sauté until browned.
Add the kale, garlic, and balsamic vinegar. Saute until the kale is deep green but not yet wilted. Remove from heat and serve topped with cheese and toppings, salt and pepper to taste. For an even fuller meal add cooked beans or grilled chicken or fish.