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Kale is a super nutritious alternative to lettuce in salads and makes a crisp, healthy snack when baked
Use kale in salads as an alternative to lettuce
It grows all year long in coastal BC, and is packed with nutritional goodness.
Kale is one of those cruciferous vegetables (in the same family as cabbage, cauliflower, broccoli, brussels sprouts) that contain both indole-3-carbinol (a well-studied substance containing cancer prevention properties) and sulforaphane, an important chemical that helps boost the body’s detoxification enzymes to help clear carcinogenic substances and specifically stop breast cancer cell proliferation.
So get your greens with these delicious kale recipes!
Arame Kale Avocado Salad with Sesame Vinaigrette
Salad Ingredients
Salad Instructions
Serve with more sesame seeds sprinkled on top.
Sesame Vinaigrette Ingredients
Crispy Kale Chips
I used lacinato kale (also goes by many other names: dinosaur kale, black kale, cavolo nero or Tuscan kale), which I find to be the most tender, but any other kale works really well too.
Ingredients
Instructions
Dukka Spice Mix
Dukkah is a delicious Egyptian sesame seed and spice mixture. Traditionally, it is eaten by dipping fresh baladi bread first into olive oil and then into the spice mixture. Its crunchy texture works well as a topping for salads, and adds a dimension of flavor to steamed vegetables, especially greens. Hints of cumin and coriander in the mix lend a nice flavour to pan fried fish (great on halibut!) tofu, or hearty stews. It’s especially good with lamb.
Sprinkle this mix on roasted kale, steamed greens or salads for a crunchy flavourful protein-rich topping. You can also use it as a spice rub for fish or tofu.
Additional uses:
Both a naturopathic physician and chef, Dr. Heidi Lescanec is passionate about good food, nutrition and the art of creating nourishing and beautiful meals. She has cooked for backcountry lodges, retreat centres, the movie industry and at Hollyhock Retreat Centre on Cortes Island. Heidi offers workshops in Vancouver and on Cortes Island through the Hollyhock Foundation. For more info, check her website www.heidilescanec.com or www.hollyhock.ca.