Kale, kale, kale what have we here? A tasty, vegetarian/paleo/dairy and gluten free nutrient powerhouse of a lunch, that’s what.
The mighty kale leaf is a brassica, or cruciferous vegetable, much like broccoli, cabbage and cauliflower. It is a rich source of vitamins A, K and C, minerals calcium, iron, magnesium and folate, plus it’s high in fibre and antioxidants. Oh and did I mention that despite being packed full of goodness, 100g of kale equates to only 49 calories.
Some people worry about eating raw brassica vegetables, like kale, because they can interfere with your body’s ability to absorb sufficient iodine. However, this is only an issue if you eat vast quantities of raw cruciferous vegetables on a daily basis.
It is best to dress or marinate raw leafy vegetables like kale. Marinating softens the kale and begins to break it down, so that it’s easier for your body to digest. The addition of apple cider in the marinade further aids digestion by stimulating stomach acid, which helps break down food.
This bowl also contains densely nutritious avocado, protein rich eggs and omega 3 boosting seeds, all of which are great sources of healthy fats that will keep you fuller for longer.
1 handful kale
1 handful of mixed salad leaves (spinach, chard, rocket)
1tsp seeds or ½ tsp crushed seeds (flax/pumpkin/sunflower)
1 tbsp hummus
Pinch chilli flakes
1-2 tbsp finely chopped shallot
½ tbsp mustard powder
1 tbsp apple cider vinegar (with the mother)
1/2 tbsp olive oil
Pinch salt & pepper
Bring a pan of water to the boil.
Meanwhile, make the marinade by simply combining all the ingredients in a little bowl.
Tear up a generous handful of kale, ensuring that you remove the bitter stalks.
Drizzle the marinade over the kale and spend a few minutes messaging it in. The kale will wilt as the cellulose breaks down.
Add your eggs to the pan and cook for your desired amount of time. Most people hard boil their eggs for 3-5 minutes, but I am not most people so I murder my eggs and boil them to death for 15-20 minutes. Not even joking. The egg needs to be solid (no runny mucousness) and yellow, verging on grey (no orange).
Anyway, whilst your eggs boil add the mixed salad leaves to the kale, and toss.
Add the hummus by dolloping 1 tbsp on the side of your plate then using the back of the spoon to spread the hummus in a little curve.
Slice and add the avocado, then sprinkle the seeds over your salad.
When your eggs are done, carefully remove the shells, cut the eggs in half and place them on your salad.
Garnish with a pinch of chilli flakes, or more if you want to turn up the heat. 🔥
Now grab your fork and dig in.
Thanks for reading, have an eggcellent week x