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Red Cabbage Black Kale Salad with Maple Walnuts and Creamy Avocado Dressing

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Red cabbage has anthocyanin polyphenols to thank for its gorgeous vibrant colour, which provides us with anti-inflammatory and antioxidant benefits. It’s an excellent source of vitamin C, which can help stave off some of those pesky colds going around. Red cabbage also contains glucosinolates, which can act as a powerful component in the prevention of cancer. Why wouldn’t you want to eat more cabbage when it sounds this good?

Further Food Nutritionist Commentary:

Eva’s red cabbage black kale salad is the well-rounded side of your craving. Kale is in the cruciferous family that is known for its antioxidants, anti-inflammatory, and anti-cancer nutrients in the form of glucosinolates - all of which work to reduce oxidative stress. Red cabbage also possesses those characteristics due to its high amounts of anthocyanin polyphenols. Additionally, avocados are loaded with heart-healthy monounsaturated fatty acids known to reduce cholesterol and triglycerides.


By Ale Zozos

Red Cabbage Black Kale Salad with Maple Walnuts and Creamy Avocado Dressing

  • Prep Time:1 hour 20 minutes
  • Cook Time:n/a
  • Servings: 2

Ingredients

For the salad:
1/2 small head of red cabbage
2 tablespoons lemon juice
2 tablespoons balsamic vinegar
Sea salt to taste
1 bunch black kale
2 tablespoons extra virgin olive oil
2 tablespoons hemp seeds
crumbled goat feta (optional)

For the Creamy Avocado Dressing:
1 ripe avocado
1/2-3/4 cup filtered water (depending on how thin you want it)
2 teaspoons lemon juice
1 teaspoon apple cider vinegar
2 tablespoon hemp seeds
1 clove garlic, minced
2 tablespoons freshly chopped parsley
Sea salt and pepper to taste

For the Maple Walnuts:
1 cup walnuts
1 teaspoon vanilla powder
2 tablespoons maple syrup
Pinch of sea salt

Instructions

Salad

  1. Remove the first few layers of leaves from your cabbage. Cut the cabbage in half and shred it using a mandolin.
  2. Add the shredded cabbage to a large bowl with 1 tablespoon lemon juice, 1 tablespoon balsamic vinegar and some sea salt. Give it a good mix, and let it sit for 30 minutes or so.
  3. Clean your kale and pull it off the stem. Chop it into spaghetti-like strips, by laying a few leaves on top of each other and rolling them up and then cutting. Place the chopped kale in a bowl and add 1 tablespoon lemon juice, 1 tablespoon balsamic vinegar and sprinkle in some sea salt. Let the kale sit for about 30 minutes as well.
  4. After waiting, the cabbage and kale will have softened and let out some of their juices. Mix the cabbage and kale together and add the olive oil and hemp seeds.

Creamy Avocado Dressing

  1. Add the avocado, water, lemon juice, apple cider vinegar, and hemp seeds to a blender.
  2. Blend until smooth. Add the sea salt and pepper to taste and then, with a spoon, mix in the minced garlic and chopped parsley.

Maple Walnuts

  1. Preheat the oven to 325 degrees Fahrenheit.
  2. In a large bowl add the walnuts, sea salt and vanilla powder. Give it a stir and then add the maple syrup. You want the maple syrup to coat the walnuts, so add more if needed.
  3. Line a baking sheet with parchment paper and then spread the maple syrup coated walnuts on the parchment. Make sure it’s a single layer of walnuts.
  4. Place the baking sheet in the oven and allow the walnuts to roast for 15-20 minutes. I set the oven for 15 minutes and check the walnuts. I take a spoon and gently stir the nuts. If the spoon comes out and the maple syrup on it has hardened like a candy, then the nuts are done.

Assembly

  1. Arrange some salad on a plate. At this point you can crumble some goat feta, which is what I did. It adds a nice salty bite! Add the maple walnuts and generously drizzle with some of the creamy avocado dressing. Enjoy!
Salad Remove the first few layers of leaves from your cabbage. Cut the cabbage in half and shred it using a mandolin. Add the shredded cabbage to a large bowl with 1 tablespoon lemon juice, 1 tablespoon balsamic vinegar and some sea salt. Give it a good mix, and let it sit for 30 minutes or so. Clean your kale and pull it off the stem. Chop it into spaghetti-like strips, by laying a few leaves on top of each other and rolling them up and then cutting. Place the chopped kale in a bowl and add 1 tablespoon lemon juice, 1 tablespoon balsamic vinegar and sprinkle in some sea salt. Let the kale sit for about 30 minutes as well. After waiting, the cabbage and kale will have softened and let out some of their juices. Mix the cabbage and kale together and add the olive oil and hemp seeds. Creamy Avocado Dressing Add the avocado, water, lemon juice, apple cider vinegar, and hemp seeds to a blender. Blend until smooth. Add the sea salt and pepper to taste and then, with a spoon, mix in the minced garlic and chopped parsley. Maple Walnuts Preheat the oven to 325 degrees Fahrenheit. In a large bowl add the walnuts, sea salt and vanilla powder. Give it a stir and then add the maple syrup. You want the maple syrup to coat the walnuts, so add more if needed. Line a baking sheet with parchment paper and then spread the maple syrup coated walnuts on the parchment. Make sure it’s a single layer of walnuts. Place the baking sheet in the oven and allow the walnuts to roast for 15-20 minutes. I set the oven for 15 minutes and check the walnuts. I take a spoon and gently stir the nuts. If the spoon comes out and the maple syrup on it has hardened like a candy, then the nuts are done. Assembly Arrange some salad on a plate. At this point you can crumble some goat feta, which is what I did. It adds a nice salty bite! Add the maple walnuts and generously drizzle with some of the creamy avocado dressing. Enjoy!

Nutrition Information

Per Serving (approximately 2 tablespoons dressing):
Calories: 638; Total Fat: 46 g; Saturated Fat: 5 g; Monounsaturated Fat: 16 g; Polyunsaturated Fat: 21 g; Cholesterol: 0 mg; Sodium: 1217 mg; Potassium: 917 mg; Carbohydrate: 48 g;  Fiber: 19 g; Sugar: 19 g; Protein: 16 g
Nutrition Bonus:
Vitamin C: 221%; Vit A: 51%; Iron: 27%; Calcium: 194%;
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