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The Benefits of Eating Kale

By Sandy McCall

Do you often hear people say things similar to this?

  • Kale is tough

  • Kale tastes bitter

  • I know kale is good for me, but I don’t like it.

Well, I think this Kale Salad recipe will change most of the doubters’ minds about kale. It did for me. Give it a try.

The process includes marinating the chopped kale in lemon juice. Basically, the kale is “cooked” in the lemon juice and then it becomes tender. By adding a small amount of dried fruit, grated cheese and toasted nuts, this kale salad flavor is just wonderful.

Kale Salad

1 large bunch of kale (preferably organically grown)

1/4 cup lemon juice (2-3 lemons)

1/4 cup olive oil

Pinch of sea salt

1/3 cup almonds, sliced & toasted

1/3 cup dried currants or cranberries, unsweetened

1/3 cup Parmesan cheese, grated

Trim the spines from the kale. Finely chop the kale leaves by hand or easily chop it in a food processor. Mix lemon juice and oil together. Pour over kale and stir to coat all leaves. Cover and refrigerate overnight or for 8-12 hours.

When you are ready to finish your kale salad, slice the almonds and toast them in a dry cast iron skillet until lightly browned. Watch them carefully. Cool. Add all remaining ingredients to kale and mix thoroughly. Refrigerate.

The flavors in this kale salad really come together after it sits in the refrigerator for an hour or so. And this salad keeps quite awhile in the refrigerator. A great way to enjoy kale!

Here are some health benefits for you to consider. According to Mind, Body, Green, kale is beneficial for your digestion, heart health, and it is an anti-inflammatory food that is also high in antioxidants, iron and calcium, as well as vitamins K, A, and C.

You can also learn more about the nutritional value of kale here

So even if you think you don’t like kale, you might like it now. I hope you try this recipe. It is a benefit to eat organic.

Sandy McCall’s day job is working as the Broker/Owner of Southern Life Realty. When she’s not being the “mad scientist” in the kitchen or loving-up her cat, dogs or chickens, she enjoys being a Food Writer … You may know her from her former “Food for Thought” column in WNC Woman magazine plus: 

•      Facebook Blog: “Sandy’s Food For Thought”

•      Food Writer: “Sandy’s Food For Thought” at

•      Food Writer:

You can contact her for Real Estate questions at or call 828.273.9755. For Foodie questions, email


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