Kale and Red Pepper Holly Ring
Makes about 5 1/2 cups (1.375 L)
The deep green kale tossed with bright red bell peppers resembles a small holly wreath when presented in a circle on a platter. This simple yet elegant dish is perfect for the holiday season and adds colour and a festive touch to a dinner any time of the year. For smaller gatherings, you may want to divide the recipe in half, or for larger gatherings, double it. This dish is a rich source of calcium; iron; potassium; the antioxidant vitamins A, C, and E; and omega-3 fatty acids.
12 cups (3 L) packed thinly sliced kale leaves, stems removed
3 tablespoons (45 mL) flaxseed or extra-virgin olive oil
4 teaspoons (20 mL) balsamic vinegar
4 teaspoons (20 mL) tamari or soy sauce
1/2 cup (125 mL) diced red bell pepper
Place kale in a steamer. Cover and steam over medium-high heat until kale is soft to the bite. Drain in a colander and squeeze out any excess water. Combine the oil, vinegar, and tamari in a large bowl. Add kale, toss to coat the leaves with dressing, and arrange on a warm platter. Create a round wreath shape by pushing the kale toward the edges of the platter, leaving an open space in the centre. Sprinkle with the red pepper and serve.
Per cup (250 mL): calories: 153, protein: 6 g, fat: 9 g, carbohydrate: 17 g (1 g from sugar), dietary fibre: 3 g, calcium: 210 mg, iron: 3 mg, magnesium: 56 mg, phosphorus: 96 mg, potassium: 730 mg, sodium: 315 mg, zinc: 1 mg, thiamin: 0.2 mg, riboflavin: 0.2 mg, niacin: 3 mg, vitamin B 6: 0.5 mg, folate: 48 mcg, pantothenic acid: 0.2 mg, vitamin B 12: 0 mcg, vitamin A: 1210 mcg, vitamin C: 212 mg, vitamin E: 3 mg, omega-6 fatty acids: 1.2 g, omega-3 fatty acids: 4.3 g
Percentage of calories from protein 14%, fat 46%, carbohydrate 40%