Tag Archives: kale

Almond Lime Kale Salad

During the past several years, kale has become a favorite “superfood” vegetable around the world. Despite its meteoric rise to prominence, kale has always been a favorite food of farmers because it grows fast, resists frost, and requires very little fertilizer.1 Kale is a winter vegetable, so now is a great time to start including it in your meals.

Nutritionally speaking, kale is a rock star, boasting high amounts of beta-carotene, vitamin C, and vitamin K. It’s also a rich source of phytonutrients, including the flavonoid kaempferol. Epidemiological studies associate kaempferol consumption with reduced rates of several degenerative diseases and numerous preclinical studies have shown kaempferol to have a wide range of pharmacological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, cardioprotective, and neuroprotective.2

In this recipe, we’re pairing kale with almonds. Like all seeds, almonds contain phytic acid, a chelating “” with a propensity for binding with calcium, magnesium, iron, and zinc, thereby inhibiting the absorption of these critical minerals.3 You can reduce the phytic acid by soaking the almonds in water for at least eight hours or, preferably, 24. From a culinary perspective, this also improves the taste and texture of the almonds.

Helpful hint: Soak one or two cups of almonds, then discard the soaking water, pat-dry the almonds with a kitchen towel, and store them in your refrigerator for 5 – 7 days. Not only will you always have some handy for a recipe, but also for a quick, nutritious snack.

INGREDIENTS

Serves 1

  • 3 – 4 kale leaves
  • 1 tbsp coconut oil
  • 1 clove garlic, pressed
  • ½-inch piece of ginger, finely chopped
  • ½ cup almonds, soaked at least 8 hours
  • ½ lime, juiced
  • 2 tbsp olive oil

DIRECTIONS

kale-and-almonds4
Remove and discard the stems from the kale leaves. Chop leaves into bite-sized pieces.
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Christopher James Clark, B.B.A.


Christopher James Clark | The Paleo Diet TeamChristopher James Clark, B.B.A. is an award-winning writer, consultant, and chef with specialized knowledge in nutritional science and healing cuisine. He has a Business Administration degree from the University of Michigan and formerly worked as a revenue management analyst for a Fortune 100 company. For the past decade-plus, he has been designing menus, recipes, and food concepts for restaurants and spas, coaching private clients, teaching cooking workshops worldwide, and managing the kitchen for a renowned Greek yoga resort. Clark is the author of the critically acclaimed, award-winning book, .

See more recipes!

 

references

1. Straight, K. (July 20, 2014). Rub of the Greens. ABC News. Retrieved from //www.abc.net.au/landline/content/2014/s4049600.htm

2. Calderón-Montaño, JM, et al. (April 2011). A review on the dietary flavonoid kaempferol. Mini Reviews in Medical Chemistry, 11(4). Retrieved from //www.ncbi.nlm.nih.gov/pubmed/21428901

3. Torre, M, et al. (1991). Effects of dietary fiber and phytic acid on mineral availability. Critical Reviews in Food Science and Nutrition, 30(1). Retrieved from //www.ncbi.nlm.nih.gov/pubmed/1657026

Easy Baked Kale Chips | The Paleo Diet

Kale is often touted to be one of the healthiest vegetables on the planet. It belongs to the Brassica family which includes cabbage, collard greens, and broccoli. Kale’s nutrient profile is outstanding when it comes to the antioxidant Vitamins A, C, and K. In fact, 1 cup of kale will supply your body with the 1180.1% of the %DV requirement for Vitamin K. It also has many sulfur-containing phytonutrients. When compared to all other vegetables Kale ranks superior in antioxidant concentrations.

If you’re following Paleo, consider incorporating this nutritious vegetable in your diet. Where to start with this leafy green? Give our baked kale chips a try – an easy baked, delicious snack to keep your hunger at bay.

Ingredients

Serves 3-4

  • 3-4 large leaves of kale (preferably organic)
  • 1 Tbsp Coconut or olive oil
  • Favorite Paleo spice medley

Directions

1. Preheat oven to 350° F.

2. Rinse kale leaves and shred each leaf into chip-sized pieces, discarding the center stem.

3. In a Tupperware container, add coconut or olive oil and Paleo spices. I personally prefer sage, basil, red pepper flakes, black pepper, and oregano or thyme.

4. Seal container and toss ingredients until all leaves are fully coated.

5. Spread seasoned kale leaves on a non-stick cooking sheet. Make sure that each leaf is completely opened and not crumpled to ensure even cooking.

6. Place the kale chips in the oven and bake for 12 minutes or until crisp around the edges.

7. Remove the kale chips from your oven and place them in a bowl or plate to cool.

8. Enjoy!

 
Best,

Kyle Cordain, The Paleo Diet Team

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