While there are multiple ways to enjoy cruciferous vegetables, sauteeing or roasting being the top choice for many, tossing them raw into a salad is a great way to prepare them as well. This method ensures that you are preserving the beneficial content of the food whereas cooking can lower the nutritional value, especially when combined with unstable oils or sugars.
The best way to prepare (curly) Kale (which is the variety I used in this recipe) is to remove the leaves from the thick stems and rinse under cold water while gently massaging the leaves between your fingers. This helps to break down the leaves and will result in a less bitter taste. Additonally you could also allow the Kale to marinate with the dressing listed below for an hour or two, or even overnight, in the refrigerator which will help to break down the cellulose structure of the leaves as well. While most greens would wilt and become soggy when stored with dressing, the Kale becomes easier to eat when allowed to sit. So if you find the Kale to be too crunchy than you are used to, I recommend a little massage and pre-soak. Who wouldnt want that?Recipe:
Salad:
4 cups firmly packed torn organic Kale leaves
1 cup shredded Brussels Sprouts (about 10-12 heads, stems removed, and chopped vertically)
1/3 cup raw organic pumpkin seeds (soaked overnight) You can substitute these for raw almonds or walnuts
1/4 cup Pecorino Romano, shredded
Dressing:
1/2 organic lemon, freshly squeezed
2 Tbsp Raw Organic Apple Cider Vinegar
2 Tbsp filtered water
1/2 Tbsp Organic Tahini
1 shallot, finely diced
Pinch of sea salt and cracked black pepper
Directions:
In a cruet or measuring cup, combine lemon, vinegar, water, tahini, shallot, and salt and pepper. After preparing salad, massage dressing with your hands directly into Kale and Brussels Sprouts for several minutes. Top with pumpkin seeds and romano.
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