Kale Salad with Cranberries, Apples & Walnuts

Everyone is talking about green smoothies and green juices, and with good reason, the nutritional benefits are truly outstanding. Kale is no exception, it is a nutritional powerhouse. This highly nutritious food is a member of the cabbage family and related to cruciferous vegetables like broccoli, brussel sprouts, cauliflower and collard greens. With a mere 33 calories, one cup of raw kale has:

Nearly 3 grams of protein
2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
Vitamins A, C, and K
Folate, a B vitamin that’s key for brain development
Alpha-linolenic acid, an omega-3 fatty acid.
Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc
3:1 carbohydrate-to-protein ratio – an exceptionally high amount of protein for any vegetable.
It contains all nine essential amino acids.

Kale can have a curly or flat leaf and have tints of blue or red. Each variety of kale has its own unique flavor, so don’t be afraid to try new varieties. I tend to use red Russian kale in smoothies, salads and juices, and curly green kale in soups and salads. With all the amazing nutritional health benefits give kale a try. There are additional recipe links at the end of this post.

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