This salad is so delicious, that even those who are not fans of kale will like it. It’s healthy, nutritious and tasty and you must love it! Preparation doesn’t take too long, just as much as you need to fry the bacon. So maybe, 10 minutes, plus 10 for chopping the rest. Recipe’s for 2 servings.
Ingredients that you need for salad:
- 13 oz (400 g) kale
- 1 avocado, halved and sliced
- 4-6 slices of bacon, overdone
- 3 tablespoons of pumpkin seeds or sunflower seeds, toasted
- 3 tablespoons goat cheese, crumbled
- 2 tablespoons chopped chives
- salt and black pepper to taste
- 4 tablespoons olive oil
- 1 tablespoon lemon juice
- coarse salt and black pepper to taste
Preparation: At first, prepare all the ingredients (fry the bacon, toast seeds and chop the others). Then put them in bowl for serving and mix well. For dressing to be ready, just mix all ingredients and then stir in salad. Serve immediately.
Nutritional value and healing properties of kale
Kale is poor in calories, only 50 calories per 100 g (0.4 g protein, 0 g fat and 1,25 g carbohydrates); but rich in vitamins and minerals. It is one of the best sources of vitamin C. Raw kale has incredible 120 mg of this vitamin, which is 200 % of daily recommended dose. But thermally processed kale has 41 mg, which is 68 % of daily dose. Also is rich in vitamin K and B. Out of minerals, it contains manganese, calcium, iron and magnesium.
Kale is quality food that can act preventively against cancer. Its components, such as glucosinolates (which are the subject of many studies), acting on the various forms of cancer, e.g., breast cancer or ovarian cancer; as these phytonutrients neutralize potentially carcinogenic substances.
Kale is rich in carotenoids, powerful antioxidants that protect cells from the damaging effects of free radicals. Like filters prevent harmful effects of UV radiation on the eyes, protecting them from macular degeneration and cataract.
Fibers in kale have a useful role in digestion; maintain normal levels of cholesterol, sugar, regulate intestinal function and therefore maintain intestinal micro flora. They reduce risk of colon cancer and hemorrhoids because they accelerate transport through the colon.
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