Kale Salad

serves 2-4

2 bunches Kale, washed & stems removed

2-3 cloves garlic

2-3 anchovies, packed in olive oil

½ large lemon or 1 small lemon, for juicing

¼ c EVOO

s&p

Optional: ¼ c grated parmesan or pecorino

Directions

1. Chop kale into bite-sized pieces, toss into a bowl.

2. In a mini-food processor, add garlic, anchovies, lemon juice.  Grind until well combined.

3. Add olive oil, grind again until creamy and well combined.

4. Pour dressing over kale and toss to coat.

5. Add grated cheese (if using), and s&p to taste.  Toss. Chill until ready.

Health Benefits 

Anchovies:

Anchovies are a healthy source of protein, a macronutrient to be increased during times of ongoing (chronic) stress. Anchovies are high in additional nutrients, particularly the omega-3 fatty acids (AHA & EPA) which are anti-inflammatory, as well as structural components in the brain cells – both of which help to counteract damage from chronic stress (Lugavere, 2018). 

Kale:

Two cups of kale contains 38 mg of Vitamin C (that’s 64% of the RDA) as well as 11% of the DRI (daily recommended intake) of B6. It also contains many other trace minerals that work synergistically to ensure absorption, and to ensure you stay in balance! Vitamin C is water soluble and excreted more frequently during stressful times. B complex can become depleted causing low energy and depression. 

Lemon:

Lemons are a great source of Vitamin C and the juice of one lemon contains 31% of the DRI. Vitamin C is an antioxidant vital to a healthy immune system, which can become reduced during chronic stress. Vitamin C will boost overall immunity. Lemons contain flavonoids which have antioxidant and anti-cancer properties. Vitamin C neutralizes free radicals that cause damage to the cell walls resulting in inflammation in the body. Vitamin C is also primary in collagen production.