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Kale is a popular vegetable and a member of the cabbage family.

It has been renowned for its high fiber and iron content, but did you know it’s also high in vitamins A, B6, C, K…plus Manganese, Copper, and Potassium?

It’s a powerhouse!

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SALAD:

10 to 12 ounces washed and dried kale leaves, thick stems removed

1 C arugula 

1/2 C cherry tomatoes (halved) 

1 1/2 C feta cheese

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STEP 1: Working in batches, cut the kale into thin ribbons by gathering a handful of leaves, bunching it together tightly, and then using your other hand to slice into 1/4-inch-thick pieces.

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STEP 2: Place chopped kale in a very large bowl and add the other ingredients. Toss well.

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STEP 3: Pour half the dressing over the salad and toss. Taste and add more as needed, tossing to coat thoroughly. Serve within 1 hour.

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DRESSING:

1/3 C freshly squeezed lemon juice (from 2 to 4 lemons)

1 1/2 C extra-virgin olive oil

2 cloves garlic (finely chopped)

1 T shadow beni (wild cilantro / cilantro)

1 T basil

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STEP 1: Crush the shadow beni and basil in a mortar and pestle.

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STEP 2: Add lemon juice to a bowl and slowly whisk in olive oil. Add garlic and crushed herbs and set aside to steep for at least 10 minutes.

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Kale is very high in nutrients and very low in calories, making it one of the most nutrient-dense foods on the planet.

It contains the flavonoids quercetin and kaempferol, which are found in relatively large amounts. These substances have been studied thoroughly and have been found to have powerful heart-protective, blood pressure-lowering, anti-inflammatory, anti-viral, anti-depressant, and anti-cancer effects, to name a few.

Kale is loaded with compounds that are believed to have protective effects against cancer.

One of these is sulforaphane, a substance that has been shown to help fight the formation of cancer at the molecular level.

At the end of the day, kale is definitely one of the healthiest and most nutritious foods on the planet.

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Another great recipe will come next week! So be watching your inbox next Thursday. 🙂

In the meantime, enjoy your book and other posts on this site.

Stay safe and enjoy your journey.

Uncle Sammy

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