Greens and beans! They are an excellent source of calcium and trump anything that cow’s milk could provide. This fresh Mexican kale salad is a terrific way to add more calcium to your diet and enjoy every bite!
Nutrition in Kale
One cup of kale contains 34 calories, 6.7 grams of total carbohydrates and 1.3 grams of dietary fiber.
Based on a 2,000 calorie-a-day diet, these measurements represent 2 percent of the recommended daily value, or DV, used by the U.S. Food and Drug Administration, for carbohydrates and 5 percent for dietary fiber. Kale also provides 2.2 grams of protein.” LiveStrong
Kale has been called the ‘angry lettuce,’ because is it much more fibrous and less delicate than say baby spinach, romaine, or other leafy greens.
I have found that massaging kale with lemon juice and a little sea salt make it much more tender and flavorful. And who can blame it. We all could use a little massage to soften our attitude every now and then.
One thing I’ve noticed with the pre-cut kale in bags is that the leaves are sliced horizontally which causes the stems to be included in them. The stems are so fibrous that it’s best to take them out, because they won’t cook down to being soft.
De-stemming is not difficult and doesn’t even require a knife or scissors.
To strip out the stems, simply grasp a kale leaf with one hand by the stem. Wrap your other hand firmly around the lower end of the leafy part. Slide your hand up the leaf, staying close to the stem, to strip off the leafy part.
There is even a kitchen tool called Loose Leaf Kale, Chard, Collard Greens and Herb Stripper to make it even more simple.
Nutrition in Beans
Beans are a nutritious, natural source of fiber. One cup of cooked beans or lentils provides between 17 and 18 g of fiber. Fiber assists the transport of food through your digestive tract, supporting colon health and preventing constipation.
Fiber also plays a role in healthy cholesterol levels.
Beans and lentils offer naturally occurring vitamins and minerals, which are better absorbed than nutritional supplements.
Beans and lentils offer folate, a B vitamin important to red blood cell functioning and the prevention of specific neural tube birth defects. Beans are also a source of the minerals potassium, iron and magnesium.
Potassium helps regulate muscle function, including your heart, by keeping your body’s fluid and mineral levels in balance. Iron is essential to energy as it assists your red blood cells transport oxygen throughout your body. Magnesium supports bone health, organ function and energy production.–LiveStrong
When I teach KickStart Your Health classes for Physicians Committee for Responsible Medicine, this is one of the favorite recipes. Even a classroom of high school students lined up for seconds, and only 1 out of 25 had ever had kale before!
To adjust the serving sizes of any of my recipes, simply go to the ‘Servings’ listed in the recipe card right above the ingredients list. Hover over the number of servings, and a sliding bar will appear. Slide to the number of servings you would like, and the ingredients will automatically adjust the amounts.
Recipe from The 21-Day Weight Loss KickStart book.
Other Great Kale Recipes
- 1 small bunch kale
- 1/2 tsp salt
- 3 Tbsp lemon juice or juice from one fresh lemon
- 1/2 cup red onion, diced
- 1-1/2 cups corn fresh, or frozen defrosted
- 1 can black beans drained and rinsed
- 1/2 cup salsa
- 1 Tbsp pumpkin seeds
- 1/2 cup blue corn chips preferably baked
Wash kale and remove stems. NOTE: checkout the article below 23 Science-Backed Health Benefits of Kale.
Quick Tip: don't throw those stems away! Place them in a storage bag and continue to add other veggie scraps throughout the week (carrot tops, broccoli cores, potato pieces, onion pieces, just anything). Once the gallon size bag is filled, make your own veggie broth. Find the recipe under "Kitchen Tips & Suggestions."
Tear into bite-sized pieces and place in large bowl.
Add the salt and 1/2 of the lemon juice. Massage the kale for 1-2 minutes and set aside.
Defrost frozen corn by placing in drainer and running warm water over.
Drain and rinse black beans.
Add diced red onion, black beans, corn, and salsa and mix thoroughly. Sprinkle with crushed blue corn chips and drizzle with remaining lemon juice.
Serve immediately. If not serving immediately, reserve the corn chips until ready to serve, or they will get soggy.
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