This Kale Caesar Salad is vegetarian, but you could easily add some free range crispy fried bacon & replace the capers for some anchovies to make it more traditional. Kale has a slight bitterness to it, however in this dish, its completely balanced with the saltiness from the capers & the richness from the mayonnaise, parmesan & eggs.
Bitter greens such as kale, rocket & dandelion are nutritional powerhouses & should be included into most meals. They are packed with beta carotene (a precursor to vitamin A), vitamin C and K, and minerals like calcium, potassium, iron and magnesium. In addition to containing folate and fibre. They promote great skin (beta-carotene, vitamin C & K), a healthy immune system (vitamin C, beta carotene & iron) a strong nervous system (folate, magnesium, vitamin C, calcium), healthy cardiovascular system (vitamin K, vitamin C, magnesium) and contain phytonutrients shown to support eye health (beta carotene & lutein). Eating bitter food stimulates digestive function via enzyme production. In addition, the high fibre content in bitter greens also helps to eliminate waste through the digestive tract & promotes a healthy microbiome. Furthermore, bitter greens promote phase 2 detoxification of the liver, which regulates cholesterol, clears environmental toxins, balances hormones, detoxifies the blood, and metabolises fats.
Important to note that bitter greens need to be eaten with a fat such as oil or cheese or egg (hello this salad is perfect!!) eating your bitter greens with some fat is essential to aid absorption of the fat-soluble nutrients’ beta carotene & vitamin K.
Kale Caesar Salad
By Angel Munro
1 bunch of kale, washed, dried, stalks removed & shredded finely
4 slices of sourdough bread, cut into small cubes
4 tbsp of good quality mayonnaise
40g of parmesan, grated finely
2 tbsp of capers, roughly chopped
2 garlic cloves, crushed with a garlic press or grated with a microplane or a small holed grater
½ tsp of salt
To make croutons, place bread in a baking tray, scatter with a small pinch of salt & drizzle with olive oil. Rub in well & bake for 15-20 minutes at 200C or until golden. Shaking a few times in between.
Put water on to boil, Once boiling carefully place eggs in pot, lowering down with a spoon & boil for nine minutes. Cool in cold water, remove shell & slice each egg into six wedges.
Place kale, garlic, mayonnaise, capers, parmesan & salt into a bowl & mix well. Add crotons, combine well then gently add eggs.