Warm Kale Salad

This may very well be the easiest recipe in the world besides toast.  It includes such goodness as kale and baby arugula and takes a total of 15 minutes to make, and that’s including washing and chopping the kale.  But don’t let the quick and simple nature of this recipe fool you- this dish packs one hell of a nutritional punch.

Kale is one of the your best sources of beta-carotene and contains other nutrients such as lutein, zeaxathin (carotenoids that help keep UV rays from damaging eyes & causing cataracts) calcium, vitamin C, folic acid, vitamin B6, manganese, and potassium.  Kale is also high in fiber, which will keep your belly full and your pants fittin’ right.

I topped my warm salad with sunflower seeds, nutritional yeast, and tahini- all nutritious little powerhouses of their own.  Sunflower seeds contain vitamins C, B1, B2, B6, A, E, and K, niacin, pantothenic acid, and folate.  Plus they’re loaded with minerals such as potassium, zinc, iron, calcium, copper, phosphorus, selenium, magnesium, and manganese.  So much goodness in a tiny little package.

Aside from being generally delicious, nutritional yeast also has a slew of benefits.  Fat-Free Kitchen has a great post, What the Heck is Nutritional Yeast.  I’ll let her explain all about it and why we should be eating it.

Finally, my pal tahini contains B Vitamins B1, B2, B3, B5 and B15 as well as vitamin E.  It is also a good source of calcium and protein, along with essential fatty acids (EFA).  Tahini is high in fat, but the good news is that the majority of fats in tahini are unsaturated rather than saturated.  Plus, it tastes amazing.

Combined, these ingredients make a scrumptious and healthy addition to any meal.  Or, toss in a few beans and you’ve got a quick and easy meal on it’s own.

Warm Kale Salad

• One (1) bunch of kale
• 3 cups of baby arugula
• 1/2 cup raw sunflower seeds
• Tahini
• Nutritional Yeast
• Salt and pepper to taste

Wash kale.  Using a sharp knife, remove inner stem and chop into smaller pieces.  Heat an iron skillet (if you have it, otherwise a regular skillet will work).  Once heated, add chopped kale.  You’ll notice I didn’t add any oil to the pan.  The tahini contains a high amount of fat so I don’t add any more during cooking.  The kale won’t stick to a pan, but you can add a touch of water if you think it’s getting too dry.  Cook until just wilted.  Add arugula and cook until just wilted.  Remove and place in a bowl.  Add sunflower seeds.  Mix well.  Using a fork, drizzle top of salad with tahini.  I use about a tablespoon or two, you can use as much or as little as you like.  Top with nutritional yeast (again, to your own tastes- I use about 3 tablespoons, I like nooch), salt, and pepper.

Serve and scarf!

Looking for more healthy kale recipes that rock?  Why not try one of my favorite dishes, Kale Kicks Ass?