Raw kale is one of the most nutritious vegetables you can eat. Here are three easy raw kale recipes you can try at home.
It is one of the healthiest vegetables for your bones because it contains vitamin K, manganese, which promotes bone density, and also contains calcium.
It is also the leading green leafy green source of the antioxidants lutein and zeaxanthin that promote eye health. It also contains vitamins C, B6 and B2 and is a good source of fiber.
There are many varieties, including Curly, Red Winter, and Lacinto. You may also be lucky to find a heirloom variety at your local farmer’s market. Experiment with different types for different tastes and textures.
Here are three easy raw kale recipes that I hope will encourage you to give this nutritious vegetable a try.
Warning: Kale is contraindicated in people taking blood thinners such as warfarin.
tropical smoothie
1 cup of pineapple
1 cup mango
1 banana
6 leaves of Kale Lacinto or Dinosaur
2 cups of water
Blend all ingredients in a powerful blender such as a Vitamix until completely smooth and creamy. Add honey, agave nectar, stevia, or another sweetener if you like. Enjoy it as a super healthy addition to your breakfast routine or as a nutritious snack throughout the day.
Green juice
5 celery ribs
1 large English cucumber
2-3 large Fuji apples
1/2 lime
6 kale leaves
Pass all the ingredients through a juicer. My favorite juicer for its versatility is the Omega Vert 350. If you don’t have a juicer, an alternative would be to chop up the cucumber, apple, and celery and place them in a blender (cucumber first) with the chopped and peeled kale. lime. Blend on high for about thirty seconds and then pour and squeeze the mixture through a bag of sprouts into a large bowl. Sprout bags are relatively inexpensive and have a variety of uses. The bag of sprouts will strain out all the pulp and leave you with a silky smooth juice. Pour the juice back into the blender jar, then pour into a glass.
Raw Marinated Asian Salad
1 large bunch thinly sliced Lacinto or dinosaur kale
(or another type of kale)
Juice of 1 lime (about 6 tablespoons)
1 tablespoon raw sesame seed oil
1 tablespoon cold-pressed olive oil
2 tablespoons chickpea miso
1 tablespoon freshly grated ginger
2 tablespoons finely chopped green onion
(about 2 green onions just the green part)
1 cup finely chopped red bell pepper
(about 1/2 large bell pepper)
handful of your favorite seaweed
[torn dulse, silky sea palm, kombu, wakame… (etc.)]
1 tablespoon black or white sesame seeds (optional)
Make sure the vegetables are sliced thin, you can even shred the kale with your food processor with the slicing disc if you like. Place the shredded kale in a large bowl and mash with a fork the oil, chickpea miso, grated ginger and lime juice. Make sure the miso and oil are well mixed. You can even massage the kale with your hands to make sure it’s well coated. Serve now or marinate the kale in the refrigerator for at least 1 hour, it can even sit overnight. The longer it marinates, the more tender the kale will be. When ready to serve, add the bell pepper, seaweed, cucumber, green onion, and sesame seeds.
I hope you enjoyed these recipes and that they inspire you to eat more kale at home!