Kale Salad with toasted Pumpkin Seeds

Kale is noted for its significant health benefits. It is high in beta carotene and loaded with calcium, Vitamin A,C and K. It is a good source of minerals, fiber and antioxidants. 

I prefer to eat my kale raw, steamed  and or sauteed in order to preserve the level of sulforaphane, a chemical that has cancer fighting properties.

For raw salad, choose small tender leaves as it offers a slightly sweeter taste.  This is great salad for picnic which does not become limpy like other greens. 

Other ways I use this nutritional powerhouse of a vegetable are in noodle soups, sauteed and used instead of spinach in fillings like lasagna etc., add them in mashed potatoes like in the Irish dish, Colcannon or stir fry them and sprinkle with shredded coconut. They make a delightful addition in fruit smoothies providing the much needed fiber in our diet.  I added some pumpkin seeds to add crunchiness and to provide another layer of added health benefits like zinc, omega-3 fatty acids etc.

Recipe:

3 cups of organic kale ( preferably small  leaves)
1 avacado, cubed
1/4 cup red onion, cut into circles
1 tomato, seeded and chopped roughly
1/4 cup roasted pumpkin seeds
3 Tbsp of cotija cheese

Dressing:
2 tsp whole grain mustard
2 tsp lemon juice
2 tsp red wine vinegar
1 tsp honey
1/4 cup extra virgin olive oil
salt and pepper

Method:

Rinse and dry kale. 

In a bowl combine kale, tomatoes, avacado red onions. 

In an anther small bowl add mustard, lemon juice and red wine vinegar and honey. Add olive oil and whisk well. Adjust seasoning.  Drizzle dressing over kale and toss gently. Sprinkle with pumpkin seeds and cotija cheese and serve.