Omega-packed Kale Salad

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I love simple food and kale salad is the best since its one of those awesome things you can adjust based on what ingredients you have or prefer. I also love herbs but sometimes struggle with using them all! As a suggestion, adding mint to this salad really brightens it up and massaging the kale also helps break it down so it’s easier to chew and digest!

Further Food Nutritionist Commentary:

Detoxify your system the natural way with this light and simple kale salad! Pumpkin seeds provide an excellent source of omega-3 fatty acids, which confer anti-inflammatory and anti-fungal effects that help to combat symptoms of Candida. Additionally, the flavonoids in kale (the star of this salad), help fight inflammation.

By Ryan Warren, Nutritionist
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Omega-packed Kale Salad

  • Prep Time:10 minutes
  • Cook Time:none
  • Servings: 3

Ingredients

1 bunch kale (chopped or torn into bite-sized pieces)
1 lemon (juiced)
2 tablespoons olive oil
1/2 cup raw pumpkin seeds or raw sliced almonds
1 avocado (diced)
1/4 cup mint leaves (chiffonaded)
salt and pepper to taste

 

Optional: Toss in sliced apples or pears instead of avocado.

Instructions

  1. Sprinkle the kale with a dash of sea salt and use your hands to massage the kale until the kale becomes a darker green (think about it like kneading bread).
  2. Whisk together olive oil and lemon juice (or shake it in a sealed jar) and pour over the kale, using tongs to coat.
  3. Mix avocado and mint gently into the salad.
  4. Sprinkle with pumpkin seeds and/or almonds. For an extra special kick, toast the almonds or pumpkin seeds in a hot pan before serving.
  5. Enjoy!

 

A Word on Making Your Own Dressing:
When you make your own dressing, you want to use 3 parts oil to one part vinegar (red wine vinegar, balsamic, apple cider vinegar etc). If you are just using lemon juice, it’s equal parts of oil to lemon juice. You can also adjust it to your taste. This is just a good place to start. You can add in mustard, garlic, shallots, herbs, spices, yogurt, peanut butter, sesame oil, almond butter, jalapenos, soy sauce etc.

Sprinkle the kale with a dash of sea salt and use your hands to massage the kale until the kale becomes a darker green (think about it like kneading bread). Whisk together olive oil and lemon juice (or shake it in a sealed jar) and pour over the kale, using tongs to coat. Mix avocado and mint gently into the salad. Sprinkle with pumpkin seeds and/or almonds. For an extra special kick, toast the almonds or pumpkin seeds in a hot pan before serving. Enjoy!  A Word on Making Your Own Dressing: When you make your own dressing, you want to use 3 parts oil to one part vinegar (red wine vinegar, balsamic, apple cider vinegar etc). If you are just using lemon juice, it’s equal parts of oil to lemon juice. You can also adjust it to your taste. This is just a good place to start. You can add in mustard, garlic, shallots, herbs, spices, yogurt, peanut butter, sesame oil, almond butter, jalapenos, soy sauce etc.

Nutrition Information

Per Serving:  Calories: 252; Total Fat: 20g; Saturated Fat: 1g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 186mg; Potassium: 469mg; Carbohydrate: 14g; Fiber: 4g; Sugar: 0g; Protein: 6g

Nutrition Bonus:   Vit A: 275%; Vit C: 192%; Calcium 12%; Iron: 9%

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One thought on “Omega-packed Kale Salad

  1. Caitlin Rowles

    AHH yes! These are my favorite individual ingredients, so together they are basically heaven on earth 🙂 Can’t wait to try.

    Reply

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