SERVES 4
One of the most common green vegetables in Europe until the 1400s, raw kale has once again become a star in the garden; with more lutein than other greens, it has powerful antioxidant activity and is rich in betacarotene, vitamin C, and zeaxanthin. When chopped, kale also releases a chemical called sulforaphane, which is thought to have anti-cancer properties. This recipe is from health guru Dr. Andrew Weil and his True Food Kitchen in Phoenix.
Juice of 1 lemon
3 to 4 tablespoons extra virgin olive oil
2 garlic cloves, mashed
Sea salt and freshly ground black pepper to taste
Red pepper flakes, to taste
4 to 6 cups loosely packed, sliced leaves of Italian black (lacinato, “dinosaur,” cavolo nero) kale, tough stems removed
⅔ cup grated Pecorino Toscano cheese (Rosselino variety if you can find it) or other flavorful grating cheese such as Asiago or Parmesan
½ cup freshly made bread crumbs from lightly toasted bread
Whisk together the lemon juice, olive oil, garlic, salt, black pepper, and a generous pinch (or more to taste) of the red pepper flakes. Pour over the kale in a serving bowl and toss well. Add two thirds of the cheese and toss again. Let the kale sit for at least 10 minutes. Add the bread crumbs, toss again, and top with the remaining cheese.
| Nutritional Profile | |
| Serving size: 1 cup | |
|---|---|
| Calories: | 340 |
| Protein: | 13 g |
| Fiber: | 3 g |
| Fat: | 21 g |
| Saturated fat: | 5 g |
| Sodium: | 650 mg |
| Vitamin A: | 17,388 IU |
| Vitamin C: | 142 mg |
| Vitamin E: | 3 IU |
| Zinc: | 1 mg |
| Beta-carotene: | 10,349 µg |
| Lutein and zeaxanthin: | 44,188 µg |