Food and Recipe of the Month: Kale Caesar
Care of Andrea Howe, of glowingongreens.com
Kale is the king of salad greens. It is among the most nutrient-dense foods out there, with one cup containing around 200% of your daily Vitamin A levels, and about 700% of your daily vitamin K levels. This cruciferous vegetable belongs to the same family as broccoli, cabbage, and cauliflower, all which are known to have powerful health benefits.
Kale is packed full of antioxidants, including beta-carotene and vitamin C. These antioxidants bind to free radicals to reduce oxidative damage. Essentially, they can prevent cancer cells from forming, reduce the risk of many diseases, and reduce the signs of aging. Additionally, the abundance of fibre in kale has many benefits to our health. The fibre in kale can help reduce
cholesterol and blood sugars, thus reducing the risk of many chronic diseases including type 2 diabetes, hypertension, and stroke.
That pungent, sulphuric taste and smell that cruciferous vegetables are known for come from a compound called sulforaphane, which in many studies has been seen to slow or stop the growth of cancer cells. So, if you or anyone you know is fighting cancer, increasing their kale intake may not be a bad idea.
Kale can be eaten in a variety of ways, such as kale chips, added to sauces, on top of pizza, or in a salad. Try this Kale Caesar recipe to get all of these amazing benefits.
– 1 can chickpeas, drained and rinsed
– 2 cups kale, chopped
– 1 handful cherry tomatoes, halved
– ¼ cup sundried tomatoes, julienne
– 1 package tempeh bacon, cooked to package directions
– 2 tbsp vegan parmesan (optional – I use Earth Island brand)
– 1 package soft tofu
– 4 tbsp lemon juice (+ 1 tsp lemon zest)
– 1 tsp white vinegar
– 2 tsp Dijon mustard
– 3 garlic cloves, chopped
– 4 tsp capers in brine (+ 2 tsp of brine juice)
– 2 tbsp nutritional yeast
– 2 tbsp olive oil
– ½ tsp salt and pepper
1. Preheat oven to 425˚F and add chickpeas to a lined baking sheet. Toss in oil and bake for 25-30 minutes, or until crispy.
2. To a bowl, add crispy chickpeas, kale, cherry tomatoes, sundried tomatoes, tempeh bacon, and vegan parmesan.
3. In a blender, add all dressing ingredients and blend on high until smooth. Add water if needed. Should be slightly thicker, but still runny.
4. Pour dressing over salad and toss together. Let sit for 5 minutes to slightly wilt the kale.