Sunday, June 6, 2010

Kale salad


Kale is a member of the cruciferous family and is one of the most nutritious foods you can find. This green vegetable is rich in beta-carotene, vitamin C, vitamin K, chlorophyll, iron, calcium, sulfur, amino acids and much needed fiber. Kale is great in smoothies, in the form of raw dehydrated chips and, of course, salads!.



Kale salad


• 2 bunches finely shredded kale
• ¼ finely chopped red pepper
• 3 tbsp chopped olives of your choice
• 2 tbsp chopped green onions
• 3 stalks celery, finely sliced
• 10 halved cherry tomatoes
• 1 tsp sea salt
• 1 tbsp olive oil
• 3 tbsp lemon juice


Preparation: Separate kale leaves from the stems. Roll the leaves into cigars and finely shred. Add salt, olive oil and lemon juice. Massage kale until it wilts. Add olives, onions, sweet red pepper, chili pepper, celery and cherry tomatoes. Mix well. Keeps in the fridge for up to a week.

2 red and white cabbage salads


Cabbage belongs to the cruciferous family and is not just a delicious vegetable but also has cancer fighting abilities. It is very rich in vitamin A, C, E, B, iodine, calcium, potassium, magnesium and other essential nutrients. At the same time it is really low in calories. One cup of cabbage contains only around 15 calories. One can consume raw cabbage in the form of juice, sauerkraut and, of course, salads. One can use shredded cabbage as a salad base, add vegetables with different flavors and textures to it and make a new and exciting salad every time. The recipes below are great additions to any dinner or potluck party.



White cabbage salad with mango


• 4 cups shredded white cabbage
• 1 unripe mango thinly sliced
• 2 tbsp chopped parsley
• 3 sprigs green onion, chopped
• ½ sweet red pepper diced
• 1 tsp thinly sliced red chili pepper (or ½ tsp of chili flakes)
• 1 tbsp olive oil
• 1 tbsp lemon juice
• 1/2 tsp sea salt (or to taste)
• 1 tbsp Tamari sauce (optional)


Preparation: Put cabbage into a salad mixing bowl, add sea salt, lemon juice and olive oil. Massage the cabbage until it gets softer. Add red pepper, chili pepper, parsley, onions, slices of mango and mix well. Keeps in the fridge for 3-4 days.



Red cabbage salad


• 4 cups shredded red cabbage
• 3 tbsp chopped cilantro or parsley
• 3 tbsp chopped red pepper
• ½ cup grated carrot
• 3 tbsp chopped green onions
• 1 tsp sea salt
• 1 tbsp olive oil
• 3 tbsp lemon juice


Preparation: In a salad mixing bowl mix cabbage with salt, olive oil and lemon juice. Massage cabbage until it gets softer. Add cilantro or parsley, carrot, red pepper, green onions. Mix well. Keeps in the fridge for up to a week.