Calcium-Rich Kale Salad

Discover how a simple boost in calcium (non-pill form via food!) can make a world of difference in your body.

How much do I need?

Women over 50 need to ensure they’re getting at least 1200 mg of calcium daily.

What foods can I get it from?

Did you know that kale is an excellent source of calcium?! The following salad packs 35% of the daily recommendation for women over 50! And I could eat it three times a day!!

Not a Kale fan — let’s talk about that first!

If you’re not a fan of kale, it might be time to give it another chance. Hydroponically grown kale tends to have a milder flavor and more tender texture compared to traditionally grown kale, making it a more palatable option for those who have been hesitant to embrace this leafy green. Don’t write off kale just yet — please give ours a try! You might be pleasantly surprised by its taste and versatility in your favorite recipes. So here you go…

Kale Salad with Parmesan & Toasted Pecans

2 cups Kale

1 ounce Parmesan cheese

A Handful of Toasted Pecans

Topped with Freddie’s Favorite Salad Dressing

This salad packs 35% of 1200 mg and it is….SO DELICIOUS!

To break up the kale, hold it by the stem and pull your hand from stem to tip. The best part will break off. Then, rip up to bite-sized pieces.

For the Parmesan, I cut off the amount and then chop up small pieces - see photo.

To toast the Pecans, use a cast iron skillet or non-stick skillet with no oil. Stir pecans on low until you begin to smell them and see some brown. Stop! They will burn easily. As they cool, they crispen up.

And lastly…I hate to break it to you…there is simply NO replacement for Freddie’s Favorite Salad Dressing!

Come visit Freddie at the Fernandina Farmers Market each Saturday, rain or shine on 7th & Centre St, 9 am -1 pm.

If you can’t make it to the market or live far away, don’t worry — you can now buy it online here