Want to learn how to prepare kale? Let me and Anna Lawler show you how fun and easy it is with this new video!
Get the Kale Caesar Salad recipe from McKel Hill, RD of Nutrition Stripped. And thank you Larry Mashall of Marshall Camera Wedding Films for making this! If you’re getting hitched – he is the best videographer out there!!
My Favorite Kale Salad?
- 1-2 bunches of kale
- 2 pomegranates
- 1 bunch green onion (half chopped half blended)
- 1 large bunch dill (half chopped half blended)
- 1 bunch mint (half chopped half blended)
- 2 Tbs tahini (I used 2 Tbs hemp seeds)
- 2 cups currents or raisins (I didn’t use raisins at the demo)
- ½ cup pure lime juice
- ½ cup orange juice
- 4 dates
- 2 cups walnuts
- Wash, de-stem, and schiffinade kale
- Chop using either a food processor S blade, or a knife and cutting board, half of the bunches of scallion, dill, and mint
- Deseed pomegranates (with a large spoon, banging on the outside of 1/2 of the fruit so the seeds just fall into your palm)
- chop walnuts
- Blend juice, dates, and the other half of the bunches of green onion, dill, and mint
- Massage dressing into kale thoroughly with gloved or very very clean hands
- Using tongs, mix in nuts and pomegranate seeds
- Serve chilled ❤
Check it out! Only 2 cups of kale has plenty of:
- calcium for strong bones
- vitamin K for heathy blood
- vitamin A makes for night vision like a superhero and also is able to defend your cell integrity, like
- vitamin C in acting like an antioxidant to not only keep you from getting sick! But antioxidants may also prevent cell damage that could result in pre-mature aging (wrinkles), cancer, heart disease, muscle soreness from exercise, and a slew of other health issues!
- folate which is essential for proper DNA production and healthy cell formation
- potassium to keep your muscles and nerves communicating properly (yes this includes your heart muscle!)
- fiber to keep your gut happy as well as stabilize blood sugar and help with weight maintenance by helping you to feel satisfied. Oh KALE YES
According to the USDA’s Supertracker , only 2 cups of chopped kale provides:
| Nutrients | Amount Per Portion |
| Protein | 6 g |
| Carbohydrate | 12 g |
| Dietary Fiber | 3 g |
| Total Sugars | 0 g |
| Added Sugars | 0 g |
| Total Fat | 1 g |
| Saturated Fat | 0 g |
| Monounsaturated Fat | 0 g |
| Polyunsaturated Fat | 0 g |
| Linoleic Acid | 0 g |
| α-Linolenic Acid | 0.2 g |
| Omega 3 – EPA | 0 mg |
| Omega 3 – DHA | 0 mg |
| Cholesterol | 0 mg |
| Minerals | Amount Per Portion |
| Calcium | 201 mg |
| Potassium | 658 mg |
| Sodium | 51 mg |
| Copper | 2009 µg |
| Iron | 2 mg |
| Magnesium | 63 mg |
| Phosphorus | 123 mg |
| Selenium | 1 µg |
| Zinc | 1 mg |
| Vitamins | Amount Per Portion |
| Vitamin A | 670 µg RAE |
| Vitamin B6 | 0.4 mg |
| Vitamin B12 | 0.0 µg |
| Vitamin C | 161 mg |
| Vitamin D | 0 µg |
| Vitamin E | 1 mg AT |
| Vitamin K | 944 µg |
| Folate | 42 µg DFE |
| Thiamin | 0.1 mg |
| Riboflavin | 0.2 mg |
| Niacin | 1 mg |
| Choline | 0 mg |
VITAMIN KATIE 
