Raw kale is usually a little tough to break down and not always enjoyable to eat. However, when you gently ‘massage’ the kale with sea salt and some water, the leaves instantly begin to soften as if they’ve been steamed. Preparing kale this way will also help to preserve nutrients and make it much easier for your body to assimilate. Tossed with a creamy cashew dressing and some crispy beans makes this a seriously filling salad.

Benefits:

Kale is an extremely popular leafy green. It’s packed full of nutrients, is super versatile, and has a long grow season. Kale is an excellent source of vitamin K, calcium, vitamin A, vitamin C, manganese, copper, potassium, vitamin B6, and fibre. Vitamin K contributes to bone health, regulates anti-inflammatory actions, and is a necessary component for blood clots. There are many phytonutrient compounds found in kale too. These play a key role in the body’s detoxication processes, have anti-aging effects, and are known for their anti-cancer abilities.
Navy beans are full of cholesterol-lowering fibre. The fibre content helps to stabilize blood sugar, promote digestive health, and encourage bowel regularity too. Navy beans are also an excellent source of folate, which reduces the risk of heart disease.

Kale Caesar Ingredients:

1 1/2 cups navy beans, cooked (398mL can, drained & rinsed)

2 tablespoons coconut oil

1 garlic clove, minced

1 teaspoon sea salt

pinch of cayenne

1-2 bunches of kale, stemmed & trimmed

1/2 red onion, minced

1/2 cup olives, pitted & sliced

Directions:

Preheat oven to 375°F. Line a baking sheet with unbleached parchment paper. In a small pot over low heat, melt coconut oil with garlic. Toss with navy beans, sea salt, and cayenne. Spread mixture in an even layer across the baking sheet. Toast for 35 minutes, mixing halfway through.

In a large bowl, add kale, a splash of water, and a little sea salt. Massage leaves with your hands until kale softens and begins to wilt (approx. 2 minutes). Rinse well and dry in a salad spinner.

Toss kale, red onions, and olives. Set aside to make your dressing.

Caesar Dressing Ingredients:

1/2 cup raw cashews

1 date, pitted

1 tablespoon dulse

1 garlic clove, minced

juice & zest of 1 lemon

1 teaspoon sea salt

3 tablespoons water

2 tablespoons olive oil

black pepper to taste

Directions:

Soak cashews and date for 4 hours minimum. Blend all the ingredients together in a high speed blender until creamy smooth. Toss with kale mixture. Top with crispy beans before serving.

Serves 4

Recipe originally published on www.lulora.com