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Taste the Cancer-Fighting Power of Kale

kaleKale is a nutritional superstar as it provides one of the most concentrated sources of nutrition we have.  Per calorie, kale provides more iron than beef and more calcium than milk. It’s packed with at least 45 antioxidant flavonoids and contains 10 times the daily value of the important, yet often overlooked, vitamin K.

Early research shows that a diet containing the powerful antioxidant vitamin K may reduce the overall risk of cancer. Try this nutritious, delicious cancer-fighting recipe that’s perfect this time of year.

Kale Salad with Butternut Squash & Toasted Almonds

(Adapted from Bon Appetit, February 2012)

INGREDIENTS

  • 8 Tbsp extra-virgin olive oil
  • 2 Tbsp balsamic vinegar
  • ½ medium shallot, minced
  • 1 tsp Dijon mustard
  • 1½ cups butternut squash, cubed into ½ inch pieces
  • 1 bunch kale, stems removed, cut into ½ inch wide ribbons (5 cups)
  • ¾ cup chopped almonds, toasted
  • kosher salt and freshly ground pepper
  • Parmesan cheese (for shaving)

DIRECTIONS

  1. Preheat oven to 425 degrees.
  2. To make dressing: Whisk 5 Tbsp oil, vinegar, shallot and mustard in a small bowl.  Season with salt and pepper.  Set aside.
  3. Combine squash with 2 Tbsp of olive oil, salt and pepper. Then roast for approximately 20 minutes, turning occasionally, until squash is tender and lightly golden.   Let cool slightly.
  4. Meanwhile heat remaining oil in large skillet over high heat. Add kale and cook, tossing frequently, until bright green and slightly wilted, 1-2 minutes.  Remove from heat, add 3-4 Tbsp of dressing and toss to coat.
  5. Combine squash, kale and toasted almonds. Season with salt and pepper.  Using a vegetable peeler, shave Parmesan over vegetables.  Drizzle more dressing if needed.

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