Kale, peaches & olives salad + kale facts

So, apparently today is national kale day. Yap, such a thing does exist... After all, there is a day for pretty much anything these days! Now, I really dislike the word 'superfood'. I mean, what does it even mean? Is there one food that is more 'super' than another? Of course, there are different nutrition qualities to different foods, but all whole foods are awesome in my view and I refuse to use the term 'superfood'. That said, I do like kale. A lot. I eat it quite often, so I will play along...

A few fun facts

  • Kale is a member of the cruciferous vegetables. Same as broccoli, cauliflower and brussels sprouts
  • Kale is high in antioxidant. It contains both carotenoids and flavonoids - especially kaempferol and quercetin (antioxidants) and lutein and beta-carotene (flavonoids). In addition, 45+ different antioxidant flavonoids have been found in kale
  • In addition to being high in antioxidants, kale is considered anti-inflammatory as well, mostly because of its very high vitamin K content
  • Very high in Vitamins K & A and a good source of vitamin C and fiber

Words of caution

  • If you have an untreated kidney or gallbladder condition, you might want to avoid eating kale because of its high oxalate content
  • Be cautious if you have a thyroid condition

Practical Stuff

  • Eat kale with some good fats to increase the absorption of vitamins K & A (both are fat soluble vitamins)
  • From a practical point of view, kale is great because it is pretty hearty and durable - salads made with kale are perfect to make ahead of time and for travel
  • Lightly steaming or braising kale might increase nutrient absorption
  • Put it in smoothies
  • Kale isn't necessarily better than other greens (like Swiss Chard). Spread the love!
  • Apparently kale is really easy to grow yourself. I have not tried it, as I have no green thumb what so ever, but so I've been told

Kale Salad with Peaches & Olives

This salad was inspired by a Sprouted Kitchen recipe. It happens to also include peaches, which you can still find, but not for long, so hurry up and make it! To make this a full meal, I added some cooked sausages and diced avocado. The next day, I had leftovers with a poached egg on top.

Ingredients

  • 4-5 large leaves of kale
  • 1 tbsp olive oil
  • 1 tsp honey
  • 1 tsp grainy mustard
  • 1/2 tbsp apple cider vinegar
  • 5-6 large kalamate olives, pitted and sliced
  • ~1/8 of a red onion, finely diced
  • 1 peach, finely diced
  • 1 tbsp sesame seeds

Instructions

  1. Pull the kale leaves away from the stems, then finely chop. Place in a large bowl
  2. In a small jar, mix olive oil, honey, apple cider vinegar & mustard. Shake well
  3. Pour over kale and mix well. Best to use your hands so kale is fully coated in the dressing
  4. Cover and place in the fridge for at least 30 minutes
  5. Add in the olives, peaches and onion. Mix well and top with sesame seeds