Massaged Kale Salad

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I made this salad during my candida cleanse. Its a perfect lunch to bring to work. Kale has some many health benefits such as high iron and vitamin K. It’s a great anti-inflammatory food, which helps to fight against autoimmune disorders.

Further Food Nutritionist Commentary:

Using avocado as salad dressing is a great tip to cut back on processed store bought ones. Because avocado is a monounsaturated fat it can reduce your risk for heart disease by reducing your risk factors. For example. avocados can stabilize your HDL or "good" cholesterol levels while reducing your LDL or "bad" levels. Kale is the hottest green on the market today and it's health benefits make it easy to see why. A single cup of Kale contains 33 calories, 6 grams of fiber, and 3 grams of protein. It also contains the entire RDA for vitamins A,C and K.

By Ale Zozos

Massaged Kale Salad

  • Prep Time: 5 minutes
  • Cook Time: 5 minutes
  • Servings: 2

Ingredients

1 bunch of lactino kale (torn into bite size pieces)
juice of half a lemon
1/4 cup olive oil
1 whole avocado (chopped)
8 organic cherry tomato mixed medley
6 jumbo black olives (cut in half)
1/4 cup of toasted pine nuts
salt and pepper (to taste)

Instructions

  1. Tear the kale leaves into bite size pieces and discard the stem.
  2. Massage the kale with the lemon and olive oil with your hands.
  3. Throw all ingredients into a bowl and mix well.
Tear the kale leaves into bite size pieces and discard the stem. Massage the kale with the lemon and olive oil with your hands. Throw all ingredients into a bowl and mix well.

Nutrition Information

Per Serving:  Calories: 381; Total Fat: 37g; Saturated Fat: 4g; Monounsaturated Fat: 21g; Polyunsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 1258mg; Potassium: 501mg; Carbohydrate: 10g; Fiber: 4g; Sugar: 2g; Protein: 5g

Nutrition Bonus:  Vit C: 153%; Vit A: 136%; Iron: 17%; Calcium: 12%

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