Friday, October 18, 2013

Sesame kale recipe

Kale is a nutritional powerhouse. It leads the pack of dark green leafy vegetables due to it's high levels of antioxidants and phytonutrients. Just one chopped cup contains 33 calories, 9% of daily value of calcium, 206% of Vitamin A, 134% of Vitamin C, and a whopping 684% of Vitamin K. It is also a great source of the minerals copper, potassium, iron, manganese and phosphorus. Kale is one of the best sources of beta-carotene, an antioxidant believed to be a major player in the battle against cancer, heart disease and chronic diseases. It's a gift from nature!

Perfect food, right? Here's the has a bitter taste that some people don't like (including myself...). I hide it in my smoothies and have struggled to find different ways to prepare it that my family will eat. Last week I attended a food demonstration by Johnson & Wales instructor Stacy Kolbash and finally found a recipe my tastebuds love! I'm so excited about this find and have used up two pounds of kale this week alone. Enjoy :)

Sesame Kale


1 T white sesame seeds
1 pound kale
1 t olive oil
1 clove garlic, minced
1 1/2 T rice vinegar
1 T soy sauce
1 T sesame oil
crushed red pepper flakes, salt to taste


1. Wash kale and remove the stem (I like to hold the stem and pull the leaves off in one swipe). Tear into pieces.

2. In a small skillet, toast sesame seeds over medium-high heat. Toast until brown - this will happen VERY quickly, so be sure to pay close attention that they don't burn. Set aside.

3. In a large bowl, cover the kale with the olive oil and gently rub it into the leaves to soften. Add a pinch of salt.

4. In a small bowl, whisk garlic, vinegar, soy sauce and sesame oil.

5. Pour the dressing over kale and toss. Season lightly with crushed red pepper flakes (a little bit goes a long way!) and salt to taste. Top with sesame seeds.

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