Luisa Rios' Kitchen Notebook

For the Love of Kale

Written by Cooking Journeys, November 12th, 2013

You, me and almost everyone else has fallen deeply in love with kale. For many, however, the reasons behind the sudden love-affair with this spectacular superfood remain something of a mystery.

If you’re one of those few who have yet to succumb to the charms of the Queen of Green, here are a few facts from Dr. Drew Ramsey’s book 50 Shades of Kale that just might change your mind:

  • Kale has more vitamin C than an orange;
  • It’s a great source of “good” fats (like alpha-linoleic acid (ALA), the omega-3 fatty acid that’s essential for boosting brain health, heart health and reducing type 2 diabetes);
  • It has more vitamin A than any other leafy green;
  • It has more calcium than a container of milk;
  • It’s full of iron (which can be made even more bioavailable with a splash of lemon juice); and
  • It has multiple nutrients and cancer-fighting compounds that are great at combating inflammation and preventing the formation of arterial plaque (especially when dressed up with fats like avocado, olive oil or parmesan cheese, which can make fat-soluble carotenoids more available to the body).

Still not convinced? The following recipe is a delicious and easy way to enjoy all the bounty of nutrition that kale has to offer, as either a side or a light and lovely lunch.

Kale Salad with Raisins and Almonds

Kale Salad with Raisins and Almonds

Kale Salad with Raisins & Almonds

Serves: 4


½ cup (125 mL) golden raisins

2 tablespoons (30 mL) red or white balsamic vinegar, divided

1 tablespoon (15 mL) apple cider vinegar

1 tablespoon (15 mL) liquid honey (preferably Manuka)

1 tablespoon (15 mL) extra-virgin olive oil

½ teaspoon (2 mL) garlic salt (preferibly organic)

¼ teaspoon (1 mL) red pepper flakes

1 lb. (500 g) Tuscan kale, stems and centre ribs removed and sliced crosswise

2 tablespoons (30 mL) sliced almonds, lightly toasted

¼ cup (60 mL) shaved Parmesan or nutritional yeast for garnish (optional)


1. In a small bowl, combine raisins with the white balsamic vinegar. Let soak for 15 min to 2 hours, stirring occasionally. Drain raisins, reserving the liquid.

2. Whisk the soaking liquid together with cider vinegar, honey, oil, garlic salt and red pepper flakes. Toss with kale and raisins to coat. Let marinate at room temperature, tossing occasionally, for 15 minutes.

3. Transfer to platter and sprinkle with toasted almonds (and shaved Parmesan cheese or nutritional yeast if desired).

Cook’s Notes:
Golden raisins maintain their flavour, shape and texture, making them ideal for dressings and preserves. Sometimes referred to as “muscats,” they’re made from white grapes that are seeded and oven-dried. Choose sulphur dioxide-free raisins if you can.

Raw Kale? There are a couple of tricks to enjoying this hearty green uncooked. Removing the stems and centre ribs eliminates the bitterness, and allowing them to marinate for 10 to 15 minutes softens the leaves to the perfect tenderness for eating.

One Response to “For the Love of Kale”

  1. Preventing Cancer with Kale | Fitness Goop says:

    […] and can be used in many interesting and creative recipes. Here is an easy-to-make recipe from Cooking Journeys that is sure to get you hooked on this deliciously healthy […]

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