Massaged Kale Salad

Ingredients • Serves 4

• 1 bunch kale

• 1/3 cup extra virgin olive oil

• 1/4 cup lemon juice (1 lemon)

• 2 – 3 cloves garlic, minced

• 1/2 cup Parmesan cheese, grated

• 1/4 tsp salt

• Pepper to taste

• Optional toppings: sliced avocado, dried cranberries, diced apples, roasted sunflower or pumpkin seeds

Directions

1. Wash hands and fresh produce.

2. Strip kale leaves off the stem and tear into bite-size pieces. Place in a large bowl.

3. Add remaining ingredients, except Parmesan cheese, and massage with hands for 3 – 5 minutes. The leaves will soften and turn a darker green, and the volume will reduce by about half.

4. Top with Parmesan cheese and toss.

5. Add optional toppings as desired, and serve.

The small intestine is lined with bitter receptors identical to the tongue’s taste receptors. When bitter compounds bind to these intestinal receptors, glucose transport is regulated. Including bitter foods, like kale, in your diet can help manage diabetes.