During the past several years, kale has become a favorite “superfood” vegetable around the world. Despite its meteoric rise to prominence, kale has always been a favorite food of farmers because it grows fast, resists frost, and requires very little fertilizer.1 Kale is a winter vegetable, so now is a great time to start including it in your meals.
Nutritionally speaking, kale is a rock star, boasting high amounts of beta-carotene, vitamin C, and vitamin K. It’s also a rich source of phytonutrients, including the flavonoid kaempferol. Epidemiological studies associate kaempferol consumption with reduced rates of several degenerative diseases and numerous preclinical studies have shown kaempferol to have a wide range of pharmacological activities, including antioxidant, anti-inflammatory, antimicrobial, anticancer, cardioprotective, and neuroprotective.2
In this recipe, we’re pairing kale with almonds. Like all seeds, almonds contain phytic acid, a chelating “antinutrient” with a propensity for binding with calcium, magnesium, iron, and zinc, thereby inhibiting the absorption of these critical minerals.3 You can reduce the phytic acid by soaking the almonds in water for at least eight hours or, preferably, 24. From a culinary perspective, this also improves the taste and texture of the almonds.
- 3-4 kale leaves
- 1 tbsp coconut oil
- 1 clove garlic, pressed
- 1/2-in piece of ginger, finely chopped
- ½ almonds, soaked at least 8 hours
- ½ lime, juiced
- 2 tbsp olive oil
- Remove and discard the stems from the kale leaves. Chop leaves into bite-sized pieces.
- Discard the water from the almonds. Bring an additional 2 cups of water to boiling. Submerge the almonds in boiling water for 30 seconds and then transfer to cold water allowing the skins to slip off easily when you pinch them. Remove the almond skins and chop the almonds finely.
- In a sauté pan heat coconut oil over medium. Add the ginger and garlic, cooking for about 2 minutes. Add the kale leaves. Periodically, add about 1 tablespoon of water. When the kale leaves are soft and vibrant green, remove the pan from the heat.
- Whisk together the lime juice and the olive oil until they are emulsified. Toss the kale with the dressing and the chopped almonds.
*Soak one or two cups of almonds, then discard the soaking water, pat-dry the almonds with a kitchen towel, and store them in your refrigerator for 5 – 7 days. Not only will you always have some handy for a recipe, but also for a quick, nutritious snack.
For hundreds of pure Paleo recipes be sure to check out The Real Paleo Diet Cookbook and The Real Paleo Diet Fast and Easy.
Christopher James Clark, B.B.A.
@nutrigrail
Nutritional Grail
www.ChristopherJamesClark.com
References
1. Straight, K. (July 20, 2014). Rub of the Greens. ABC News. Retrieved from //www.abc.net.au/landline/content/2014/s4049600.htm
2. Calderón-Montaño, JM, et al. (April 2011). A review on the dietary flavonoid kaempferol. Mini Reviews in Medical Chemistry, 11(4). Retrieved from //www.ncbi.nlm.nih.gov/pubmed/21428901
3. Torre, M, et al. (1991). Effects of dietary fiber and phytic acid on mineral availability. Critical Reviews in Food Science and Nutrition, 30(1). Retrieved from //www.ncbi.nlm.nih.gov/pubmed/16...
