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.