5 Minute Spicy Tangy Kale Salad

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I initially created this recipe to eat on top of vegan tostadas, but with plenty of leftover kale salad, I realized what an exciting new lunch it could be! The hearts of palm really help perk up this salad because they are tangy, fresh, and crunchy.

Further Food Nutritionist Commentary:

Although they may be small in size, jalapeño peppers are rich in nutrients. They are packed with vitamin C, which is a powerful antioxidant, and vitamin A, which promotes eye and skin health. Hot peppers also contain an active compound called capsaicin, which produces a spicy, burning sensation when ingested. It is found in the highest quantities in the internal membranes (the white flesh) of peppers. Capsaicin is touted for a wide range of health benefits, most of which are associated with its powerful anti-inflammatory effects in the body. This is a fat-soluble compound, so the best way to reduce the spice from peppers is to pair them with fatty foods (e.g. avocado or full-fat sour cream). This recipe calls for deseeding the jalapeños and tossing them with avocado, which will help decrease some heat from the capsaicin!


By Megan Fahey, MS, Nutritionist
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5 Minute Spicy Tangy Kale Salad

  • Prep Time: 5 mins
  • Cook Time: 0
  • Servings: 1

Ingredients

2 cups kale (finely chopped)
1 cup hearts of palm (chopped)
1 small avocado (chopped)
1 jalapeño (chopped and deseeded)
1 lime (juiced)
salt and pepper (to taste)

Instructions

1. Wash all veggies
2. Finely chop all veggies
3. Combine in a large bowl, squeeze lime juice and add salt and pepper to taste.
4. Serve by itself or on top of tacos, tostadas, burritos, toast, etc.

1. Wash all veggies 2. Finely chop all veggies 3. Combine in a large bowl, squeeze lime juice and add salt and pepper to taste. 4. Serve by itself or on top of tacos, tostadas, burritos, toast, etc.

Nutrition Information

Per Serving:  Calories: 154; Total Fat: 5g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 964mg; Potassium: 1061mg; Carbohydrate: 25g; Fiber: 12g; Sugar: 4g; Protein: 10g

Nutrition Bonus:  Vit C: 309%; Vit A: 271%; Iron: 39%; Calcium: 39%

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