Calcium-Rich Greens
Makes 7 1/2 cups (1.875 L)
Kale can be eaten raw, as in this dish, or steamed. When raw, it is best sliced very fine, since it's fibrous. Here kale is combined with napa cabbage (also known as Chinese cabbage or sui choy) and broccoli, two other greens chosen for their high calcium availability. Greens are potent providers of protein, beta carotene (converted in the body to vitamin A), folate, and beneficial plant oils. Serve with Oriental Dressing or Lemon Tahini Dressing.
To cut the kale, remove the leaves from the stems and slice matchstick thin. Cut the cabbage leaves in half lengthwise and then slice.
2 cups (500 mL) very thinly sliced kale leaves (stems removed)
2 cups (500 mL) 1/4-inch (5 mm) thick strips napa cabbage
2 1/2 cups (625 mL) broccoli florets and peeled, sliced stem
1 cup (250 mL) diced red bell pepper
Toss the kale, napa cabbage, broccoli, and red pepper together in a bowl or serve on a platter.
Per 2 cups (500 mL): calories: 52, protein: 4 g, fat: 0.6 g, carbohydrate: 11 g (2 g from sugar), dietary fibre: 4 g, calcium: 112 mg, iron: 1 mg, magnesium: 43 mg, phosphorus: 85 mg, potassium: 484 mg, sodium: 36 mg, zinc: 0.6 mg, thiamin: 0.1 mg, riboflavin: 0.1 mg, niacin: 2 mg, vitamin B 6: 0.4 mg, folate: 64 mcg, pantothenic acid: 0.4 mg, vitamin B 12: 0 mcg, vitamin A: 460 mcg, vitamin C: 185 mg, vitamin E: 1 mg, omega-6 fatty acids: 0.1 g, omega-3 fatty acids: 0.2 g
Percentage of calories from protein 24%, fat 8%, carbohydrate 68%
