Kale - from the garden to your fork, good for you and tastes great too!

By Lisa Silberg, Intellectual Nutrition

We all know that dark leafy greens are generally nutritious foods, kale stands a head above the rest. Not only is it one of your best sources of beta-carotene, one of the antioxidants believed by many nutrition experts to be a major player in the battle against cancer, heart disease, and certain age-related chronic diseases, it also provide m any other important nutrients to support your overall health and well-being.

I love this Kale salad because of how many benefits it has all packed into one yummy bowl. It is hard for many of us to know ways to prepare kale in the raw state. One thing that can be done to help release enzymes in the kale to ease in the absorption of nutrients, is to massage the kale with a little bit of good quality olive oil after is has been thinly cut and prior to adding the other ingredients to this salad.

Lacinato Kale and Mint Salad with Peanut Dressing
(Serves: 4) This salad has it all: sturdy greens that won't wilt, and a spicy peanut dressing that adds a kick.

Kale and Fresh Mint Salad

• 1 bunch (large) Lacinato kale (dinosaur kale), chopped very small, almost minced
• 1 cup fresh mint, minced
• 1 cup walnuts, chopped
• ½ red onion, sliced paper thin
• 1 can of chick-peas
• 1 red pepper, cleaned and sliced thin

Peanut Dressing

• 3 tablespoons smooth natural peanut butter
• 3 tablespoons warm water
• 3 tablespoons rice wine vinegar
• 1 tablespoon pomegranate molasses
• 1 tablespoon soy sauce
• 1 teaspoon fresh garlic, minced
• 2 teaspoons fresh ginger, peeled and minced
• 1 teaspoon sesame oil
• 1 teaspoon dried red chili flakes (optional)

Toss the chopped kale, chopped mint and the walnuts together.

Put the peanut butter, warm water, garlic, rice wine vinegar, pomegranate molasses, soy sauce, minced ginger, sesame oil and red chili flakes into a blender and blend at high speed until everything is smooth.

Pour and toss about half of the dressing and then decide if it needs more.

Enjoy your greens…

Finally! Here’s a mouth-watering summer camp that focuses on DELICIOUS FOOD, inspires budding culinary artists and even sparks interests in the most reluctant chef to create delectable dinners! 

COOKING IS AN IMPORTANT LIFE SKILL: Luminari brings you Camp Delicious! a 5-Day summer camp directed by Leslie Bonci, nationally renowned nutritionist and Director of Sports Nutrition at UPMC Center for Sports Medicine. Teens will gain new skills and confidence to create meals, discover new flavors and gain independence in the kitchen. They will take field trips, learn where food comes from, how to buy it and how to prepare it. Learn more or sign up online!

About the Author: Lisa Silberg is a talented personal chef offering specialized food services in the Greater Pittsburgh area. She is passionate about cooking and sharing her knowledge to help others develop lifelong, healthy habits. Lisa recently launched Intellectual Nutrition, a consultation and catering business offering nutritionally balanced meals and cooking classes for groups and individual clients.