Kale: An Antioxidant Powerhouse

Many moons ago I worked as a cater waiter for Hollywood functions: from galas to award ceremonies, from religious events to mall openings.  I worked Bar Mitzvahs that cost more than my wedding reception.  At one such event, the parents had rented out a floor of a museum.  A buffet was set up with many different stations, and I was handed a box of leafy greens called kale and told to adorn the areas around the serving bowls and platters with piles of it.  Later on in the evening, I witnessed a guest piling some onto her plate only to be told by a manager that she shouldn’t eat it.  It was only for decoration.

How many of us have only been introduced to kale as a way of beautifying a plate as opposed to nutrifying our bodies?  Kale is rich in lutein, which protects the eyes from macular degeneration and lowers cataract risk, is a great source of calcium, and has even been shown to fight against the occurrence of cancer, particularly breast, lung, colon, and ovarian.

Kale comes in a variety of types, like curly, lacinato (also called dinosaur), and purple.  I usually cut the leaves away from the thick center rib; although, some people enjoy it for texture or to use in a soup stock.

If at first kale seems bitter, combat this by lightly steaming the kale for three or four minutes until it becomes a bright green or by massaging raw, chopped kale for a couple of minutes until it breaks down and deepens in color.  Balance its flavor with foods that are sour, sweet, salty, or rich in heart-healthy fat.  For sour, think lemon juice or vinegar.  For sweet, add dried cranberries, oranges or orange juice, or chunks of apple or pear.  For salty add a handful of salted nuts or tamari.  For heart healthy fat, think flax oil or extra virgin olive oil, chunks of avocado, or a helping of pine nuts or sesame seeds.

When you’re shopping for kale, look for fresh, crisp leaves, and stay away from any that are yellowing, brown, slimy, or wilting.  Keep them in your refrigerator crisper in a plastic bag with room for them to aerate.  If they are overly wet, throw a paper towel inside with them.  If you’re the type that cleans your fruits and vegetables before storing, fight the urge with kale, and only clean it just prior to using.  When you’re ready to cook, wash the leaves thoroughly under running water to remove any sand and sediment.

For a vibrant, antioxidant-packed meal or side, try my vitamin C-rich kale salad.

Fresh and Flavorful Kale Salad

Serves two

Ingredients:

• 1 bunch of curly kale
• 1 orange
• ½ red bell pepper, chopped
• ¼ cup peanuts
• 1 Tbsp flax oil

Remove kale leaves from the thick center rib and chop the leaves coarsely or chiffonade.  Massage the leaves in a large bowl by kneading them for a couple of minutes until they are a deep green and tender.  Cut the orange in half.  Juice half of the orange into the kale, and chop the other half into sections and add them to the bowl.  Add the chopped bell pepper, peanuts, and flax oil.  Combine thoroughly.  Let the salad sit for at least ten minutes to further tenderize and allow the flavors to develop, then serve.

Tags: antioxidants, cater, kale, nutrients, recipe, salad, vegan, veganism, vegetarian, vitamin c, waiter