Kale Salad with Cranberries, Apples & Walnuts

kale-salad

Everyone is talking about green smoothies and green juices, and with good reason, the nutritional benefits are truly outstanding. Kale is no exception, it is a nutritional powerhouse. This highly nutritious food is a member of the cabbage family and related to cruciferous vegetables like broccoli, brussel sprouts, cauliflower and collard greens. With a mere 33 calories, one cup of raw kale has:

  • Nearly 3 grams of protein
  • 2.5 grams of fiber (which helps manage blood sugar and makes you feel full)
  • Vitamins A, C, and K
  • Folate, a B vitamin that’s key for brain development
  • Alpha-linolenic acid, an omega-3 fatty acid.
  • Lutein and zeaxanthin, nutrients that give kale its deep, dark green coloring and protect against macular degeneration and cataracts Minerals including phosphorus, potassium, calcium, and zinc
  • 3:1 carbohydrate-to-protein ratio – an exceptionally high amount of protein for any vegetable.
  • It contains all nine essential amino acids.

Kale can have a curly or flat leaf and have tints of blue or red. Each variety of kale has its own unique flavor, so don’t be afraid to try new varieties. I tend to use red Russian kale in smoothies, salads and juices, and curly green kale in soups and salads. With all the amazing nutritional health benefits give kale a try. There are additional recipe links at the end of this post.

kale-types-screen-shot

Kale Salad Recipe

Ingredients:

1 bunch kale, leaves only, chopped

1/2 C. Carrots, chopped

1/2 C. Celery, chopped

1/2 Apple, chopped

 

Vinaigrette

3 T. ACV

1 T. Lakanto

2 T. EVOO

1/4 tsp. Dry mustard

1/4 t. Himalayan salt

1/8 t. Black pepper

 In a small jar place all vinaigrette ingredients and shake well. Set aside.

 

Directions:

Place chopped kale in large bowl, add vinaigrette and massage into kale.

Add remaining ingredients and toss well.

Place in covered container and chill.

When ready to serve, top with chopped nuts, cranberries and your favorite seeds.

 

Additional Kale Recipes:

Kale, Parsley, Apple & Lemon Juice

Chard, Kale & Apple Juice

Kale, Cucumber & Celery Detox Juice

Kale, Chicken & Fruit Salad for Two

Kale, White Bean & Sausage Soup

Ranch Kale Chips

 

 

 

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My Health Maven offers information on a wholistic approach to healthy lifestyle choices.

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