Chef Jeff is on vacation from the Farmers Market for the next few weeks, but Cynthia Lair, author of “Feeding the Whole Family: Cooking with Whole Foods” was gracious enough to share her Kale and Currant Salad recipe with us. You can find more of her delicious, whole food recipes and cooking demos at cookusinterruptus.com.
Kale is a nutritional powerhouse. The Aggregate Nutrient Density Index (ANDI) is a score assigned to whole foods that contain the highest nutrients per calorie. This system was developed by Dr. Joel Fuhrman, author of “Eat For Health and Eat Right America Nutritarian Handbook.” Each whole food is given a score between zero to 1,000, with 1,000 being the most nutrient dense. Kale, along with collard greens and watercress, received an ANDI score of 1,000, labeling it as one of the most nutrient dense foods you could choose.
Kale is an excellent source of vitamins A, K and C, as well as the mineral manganese, and a good source of fiber, copper, tryptophan, calcium, vitamin B-6 and potassium.
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Massaged Kale and Currant Salad
Makes 6 servings
Prep Time: 15 minutes
1 bunch of kale
1 teaspoon sea salt
1/3 cup toasted sunflower seeds
1/4 cup diced red onion
1/3 cup dried currants
3/4 cup diced apple
1/4 cup olive oil
2 tablespoons unfiltered apple cider vinegar
1/3 cup crumbled Gorgonzola cheese
- De-stem kale by pulling leaves away from the stems. Wash leaves, spin or pat dry. Stack leaves, roll up and cut into thin ribbons (chiffonade).
- Put kale in a large mixing bowl and add salt. Massage salt into kale with your hands for 2 minutes.
- To toast sunflower seeds, put in a dry skillet over low to medium heat and stir constantly for a few minutes until they change color and give off a nutty aroma.
- Stir onion, currants, apple and toasted seeds into kale.
- Dress with oil and vinegar. Taste for salt and vinegar, adding more if necessary.
- When at desired flavor, toss in cheese. This salad will keep for several days and still be great!
Calories: 188 Fat: 15 grams Protein: 5 grams Carbohydrate: 12 grams Fiber: 3 grams Sodium: 448 mg Cholesterol: 3.6 mg Saturated Fat: 4 grams Monounsaturated Fat: 7 grams Polyunsaturated Fat: 3 grams
Come visit the Farmers Market, sponsored by EnviroMason, this Friday, August 2. Jennifer Buchanan, MS, RD, healthy eating specialist from Whole Foods Market in Roosevelt Square, will be at the Virginia Mason Farmers Market from 11 a.m. to 2 p.m. demonstrating how to prepare Zucchini Avocado Walnut Pesto Pasta. Come by and try this delicious dish!