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Summer Recipes – Kale Caesar Salad

kale-caesar-salad1

If you are looking for a delicious new recipe then look no further as this recipe not only tastes amazing but also helps keeps your eyes healthy and seeing clearly today and into the future.

 

Kale Caesar Salad

INGREDIENTS:

1 bunch kale1/4 cup

coarse fresh breadcrumbs or croutons

1 tbsp. olive oil

1/4 cup finely grated Parmesan cheese, plus extra for sprinkling over salad

1/2 cup roasted garlic

Caesar dressing (recipe below)

For the Roasted Garlic Caesar Dressing (makes about 3/4 cup):

1 head garlic

Olive oil

Juice of 1 lemon (about 1/4 cup)

1 tbsp. capers

2 anchovy filets

2 tsp. Dijon mustard

1/2 tsp. salt

METHOD:

Remove the thick stalks from the center of the kale. Pile the leaves on top of one another and roll together into a cigar. Cut the kale into thin ribbons.

Preheat the oven to 400F. Toss the breadcrumbs together with the olive oil in a small mixing bowl and spread in an even layer on a parchment-lined baking sheet. Toast in the oven until golden brown and crisp, about 5 minutes.

In a large mixing bowl, toss the kale together with the dressing. Add the Parmesan cheese and toss again. Divide among four plates, and top with the breadcrumbs, plus a bit more cheese, if you’d like.

Preheat the oven to 400F.

Remove the outer layers from the head of garlic so the individual cloves are exposed. Chop off the top 1/4 inch of the head so you can see the raw cloves within their skins.

Place on a 9×13 sheet of foil, drizzle with olive oil, and wrap so the packet is tightly sealed. Roast in the oven for 30 minutes, until the cloves are soft to the touch. Remove from the foil packet and allow to cool.

When cool enough to touch, squeeze the cloves out of their skins and add to a food processor. Puree the garlic along with the lemon juice, mustard, salt, and 1/3 cup olive oil. Taste and add more oil as necessary to reach the consistency you like. (This should be a thick dressing, with a punch of acidity.) Store in an airtight container for up to 2 weeks.

Benefits of this Recipe

While you sit down and enjoy this wonderful dish you can read and be delighted by the great service that you are doing to your vision. First off, the kale is an excellent source of the pigments Lutein and Zeaxanthin, containing up to 3 times more of these compared to other leafy greens. These pigments are a great addition to your diet and help your eyes as they absorb both UV and blue light, which can cause damage to your eyes. This is great news because blocking those rays can help people who already have age related macular degeneration and may also help prevent it’s onset along with other conditions such as cataracts. The main reason why this dish is so important to our eyes is that we are unable to produce these pigments ourselves, so adding a delicious recipe like this to your cookbook will definitely help give your eyes the nutrients they need.

Adding olive oil helps to foods such as kale, helps the lutein in them be absorbed into your body. This gives the Lutein from the Kale that extra boost it needs to get to your eyes and protect them. It also contains vitamin E which is an antioxidant and can also help protect against cataracts and macular degeneration. Lastly the anchovy contains omega 3 fatty acids, which includes DHA and EPA. This is great for us because these also help protect us against macular degeneration as well as dry eye! These are not only great for our eyes but can also help our whole body as they also help reduce dementia, high cholesterol as well as heart disease.

By enjoying this delicious salad you can be proud that you are doing a great service to not only your eyes but your whole body. Who knew that healthy eating could be so easy, and delicious.

To evaluate  your eye health, book an eye exam with Eye Q Optopmetry.