One cup fresh Kale contains 133% of the daily recommended amount of vitamin A you need, and 134% of the recommended amount of Vitamin C. This wonder vegetable, a superfood in its own right, is also a great source of Calcium (10%), Vitamin B-6 (10%), Potassium 9% and Magnesium 7%. It only contains 33 calories per cup, and has important health benefits, helping against cancer, heart disease, and age-related chronic diseases.
To celebrate the second day in our “salad week,” I prepared this delicious kale salad, with apple, red bell pepper, garlic, and avocado. My husband’s portion (in the picture) contains a few cubes of Greek feta cheese.
Two prepare the salad, you need two cups fresh kale (only the tender part of the leaves, no stems); 2 garlic cloves, peeled and sliced; 2 tablespoons CretaVita olive oil (or any other superior quality olive oil); one red bell pepper, deseeded and sliced thinly; one apple, cut in cubes; one avocado, sliced; salt and pepper to taste; Modena balsamic.
In a non stick pan, sauté the garlic, together with the bell pepper, in olive oil, for a minute, before adding the kale – this will blend the flavor of the peppers and garlic beautifully. Stir-fry the kale for 3 to 5 minutes, tossing it with the tongs from time to time, to cook evenly. Remove from heat, and pour into a bowl.
Add apple cubes and avocado, and season with salt, pepper and Modena balsamic. Give it a nice toss in the bowl, to mix the ingredients evenly. You can serve in salad bowls or on a plate.
More vegan and vegetarian recipes in my book, Garden Super Hero Tales (Volume 1).