Kale & Italian Bean Salad

After raving about arugula last week, I realized that I have never taken the time to pay homage to my absolute favorite vegetable, which also belongs to the leafy green vegetable family. Can you guess what it is? I'll give you a hint; it's one of the most nutrient dense plants found in nature. Yup, you guessed it. Kale. You might have seen that one coming. Unless you've been living under a rock, you've probably heard about how insanely healthy kale is. Yes, I know it can look a little intimidating if you're a rookie, but when prepared correctly this cruciferous vegetable is absolutely delicious.

So what's so great about kale you might ask? Hmmmm maybe the fact that it is an excellent source of fiber, protein, vitamin K, vitamin E, vitamin C, vitamin A, magnanese, copper, tryptophan, potassium, iron, magnesium, folate, phosphorous, omega 3 fatty acids, vitamin B1, B2, and B3. Whew that's a mouthful, literally. Kale is awesome for so many reasons, you would probably have to write an entire book to cover all of its health benefits. Today I'm going to stick with one particular reason kale is awesome; chlorophyl.

The vibrant green color of kale is due to chlorophyll. This pigment is what enables photosynthesis, the process through which plants derive energy from the sun. Inside the human body chlorophyl protects cells against the effects of aging and stress while boosting the immune system. Chlorophyll also promotes healthy function of the body's detoxifying organs, particularly the digestive track, liver, and blood. It cleanses the blood and promotes the production of red blood cells, which are responsible for delivering oxygen to the rest of our body. Chlorophyll purifies the liver and aids this important organ in eliminating toxins and heavy metals from the body. It also prevents carcinogens from binding to the DNA in the liver and other organs. Chlorophyll is an incredible detoxifying agent within the body.

Chlorophyll is what gives all leafy greens vegetables their color. Kale's vivid green color represents highly concentrated amounts of chlorophyll. The health benefits of chlorophyll are one of the primary reasons leafy greens are so good for you. You've heard it before, eat your greens! They are one of the best things you could possibly put into your body.

Due to the incredibly early warm spring weather here in New York, during recent trips to the farmer's market I've seen an abundance of fresh greens. I always forget how beautiful New York is in the spring, but this past week has reminded me. Spring also just so happens to be one of the best times of year to cleanse. Our body doesn't need extra calories to cope with cold weather anymore, so it's time to lighten our diets. Cleansing this time of year is a great way to improve digestion and boost immunity. That is why the vegetables in season right now, such as leafy greens, are naturally cleansing and detoxifying. So eat your greens  and get outside, it's warm!


Ingredients:
(makes 3 or 4 servings)

1 head of curly kale

1 cup of Canneli beans

1 cup of pitted olives

1/2 cup of homemade sun dried tomato pesto (recipe below)

2 tbsp extra virgin olive oil

1 tbsp balsamic vinegar

high quality sea salt


Thoroughly wash kale.
Remove kale stems and tear into bite sized pieces.
Place in large bowl.
Add olive oil and a sprinkle of sea salt.
With your hands gently massage the kale (this makes the kale easier to digest).
Do this until the kale is soft and the olive oil is evenly distributed.
Add Canneli beans, olives, sun dried tomato pesto, and balsamic vinegar.
Toss and enjoy!


Sun Dried Tomato Pesto

Ingredients:

3 cups sun dried tomatoes

1 cup walnuts

1/4 cup extra virgin olive oil

1/4 cup raw goat parmesan cheese (optional)

2 tbsp balsamic vinegar

a dash of sea salt and dried basil

Combine all ingredients in a food processor.
Blend until desired consistency is reached.

Seasonal Arugula & Mushroom Salad

For someone who tries to eat locally and seasonally as much as possible, the month of March doesn't offer a myriad of options. Especially if you live in the North East, like moi. And as much as I love winter veggies, recently I've found myself craving something a little bit lighter and greener. I discussed in my last post the benefits of eating cooked food during the colder months to boost immunity and help the body cope with low temperatures. Well, now that the weather has shifted into spring overnight (hello freakishly warm 70 degree days in NY) it's time to incorporate more raw foods back into our diets. I like this salad because it's a happy balance of cooked and raw ingredients, in my opinion a perfect solution to this akward seasonal transition.

The other plus is that all the ingredients in this salad are fresh and in season! Mushrooms are best this time of year, and arugula is one of the first greens available in the spring.  Leafy green vegetables are some of the healthiest foods one can eat. There are many varieties of greens, and they're all wonderful for so so so many reasons, but for today I'll limit myslef to raving about arugula. 

Arugula is a memeber of the cruciferous vegetable family, which also includes kale, broccoli, and brussel sprouts. Like its cousins, arugula is bursting with nutrients, antioxidants, and vitamins including vitamin A, vitamin C, and vitamin K. Leafy greens are hands down the best source of vitamin K. So eat your greens, because vitamin K is an immune boosting nutrient and a potent antioxidant which protects cells against oxidative stress and free radicals. Vitamin K promotes healthy brain and and nervous system function. As if that weren't enough, vitamin K also protects against blood clots and reduces inflamation. Arugula is also rich in calcium, and while some greens (such as spinach and swiss chard) contain oxylates which block calcium absorbtion, arugula contains very low levels of oxylates which means that our bodies can efficiently absorb and utilize the calcium available in this leafy green. And I'm sure you've heard a million times that adequate amounts of calcium are vital to strong bones and teeth. It's true, but that doesn't mean you have to chug gallons of milk, leafy greens are an excellent source of calcium.

Yup, arugula is a nutrient power house. So pass on the flavorless and nutrionally devoid ice berg lettuce, which won't be in season till this summer, and enjoy your new favorite salad base.

Ingredients:

(makes 2 servings)

2 cups wild mushrooms (I used baby portobello, but any variety will work)

1/2 of a red onion

4 cups arugula 

a few crumbles of goat cheese (optional)

1 tbsp agave nectar

2 tbsp olive oil

2 tbsp balsamic vinegar

sea salt and pepper

Thinly slice onion and place in frying pan with 1 tbsp olive oil and a sprinkle of sea salt.

Allow to carmalize for 5 to 7 minutes.

In the meantime wash mushrooms, pat dry, and slice.

Add sliced mushrooms and agave nectar to onions in pan.

Sautee until the mushrooms are soft and the onions are almost transparent.

Wash and dry arugula and place in salad bowl.

Add onion and mushrooms to salad bowl.

Add 1 tbsp olive oil, 2 tbsp balsamic vinegar, and a generous amount of black pepper.

Toss and top with crumbled goat cheese (if using).

Enjoy!