Kale: A Super-Hero of Vegetables!

Kale isn't the most popular vegetable, but it should definitely get more attention. This leafy green powerhouse is loaded with nutrients! According to the World's Healthiest Foods website, kale scored 4 "excellents," 6 "very goods," and 10 "goods"— for a total of 20 standout categories of nutrient richness, an achievement that is difficult for most foods to match.

Kale is milder in flavor than spinach but firmer in texture. Most recipes call for cooked or lightly steamed kale. However, it can be eaten raw, such as with today's recipe, Lemon-Pepper Kale.

Lemon-Pepper Kale

8 cups kale, ribs removed, torn into bite-size pieces, lightly packed
¼ cup chopped green onion (green parts only)

Lemon-Pepper Dressing:
¼ cup extra-virgin olive oil
2 tablespoons fresh lemon juice
1 clove garlic, minced
½ teaspoon salt
½ teaspoon pepper

Place kale and green onions in a large bowl. In a smaller bowl, whisk olive oil, lemon juice, garlic, salt, and pepper. Pour over kale, and use your hands to massage the dressing into leaves. Let set at room temperature for 1 hour to allow flavors to blend. Serve. Store in an airtight container in refrigerator.

Yield: 8 servings (serving size: 1 cup)

Recipe Notes

• Sprinkle 2 tablespoons raw sunflower seeds over kale for a little extra crunch. Mix well.
• Add 2 cups chopped tomatoes.
• Use as a base for a salad.
• Other great-tasting kale recipes on my blog: Crunchy Kale Chips, Kale with Tomatoes and Onions, and White Bean, Kale, and Vegetable Soup .