Super Squash and Kale Salad

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It’s National Kale Day and we’re celebrating with a massaged double kale salad! This means you massage the kale leaves, not that you receive a salad massage – sorry. Our leafy green friend has been heralded as THE superfood for quite awhile now because it is the richest vegetable in phytonutrients such as sulforaphane (which helps regulate estrogen and improve glucose levels), which ultimately means a better body shape for you! No wonder it has its own holiday. Strap on your party hands and boogey down with our incredible salad with a side of roasted squash because, fall. Word to the wise— massaging the kale helps break down the leaves so they taste less bitter, more tender and really juicy.

Further Food Nutritionist Commentary:

In comparison to its raw form, when steamed, kale has cholesterol lowering benefits. Furthermore, every cup contains only 36 calories, 5 g fiber and 0 g fat and is superb for digestion and elimination due to its rich fiber content. With the balance of 3:1 ratio of omega 3 and fatty acids, which promote cardiovascular health, hemp seeds are also considered a 'perfect protein' as they contain all essential 20 amino acids. Hemp seed use can also reduce sugar cravings and naturally cleanse out the colon with its soluable and insoluable fiber properties.

By Nikki Nies, MS,RD, LD

Super Squash and Kale Salad

  • Prep Time:15 minutes
  • Cook Time:20-25 minutes
  • Servings: 1

Ingredients

1 bunch of lacianto (dinosaur) kale
1 bunch curly kale
1/2 lemon
1 1/2 teaspoon olive oil
1/2 avocado
pinch of pink himalayan salt
1 bunch microgreens
3 tablespoons hemp seeds
1 handful of raspberries
1 yellow beet (optional)
1 kabocha squash

Instructions

Salad

  1. Wash lacianto and curly kale. Cut off stems and roughly chop and put in a bowl.
  2. Squeeze 1/2 lemon, pour 1/2 tsp olive oil and put 1/4 avocado in the bowl of kale.
  3. Now the fun part, start massaging it all together! Massage the kale until it everything feels mixed (the avocado should coat all the leaves) and the leaves get juicy.
  4. Once massaged, sprinkle with salt and throw in the hemp seeds and mix until hemp seeds are evenly coated throughout.
  5. Next, layer the micro greens, raspberries and the yellow beet (steam first). If you want, cube the rest of the avocado and lay on top. Set aside.

Squash

  1. Preheat your oven to 425.
  2. Cut your kabocha squash in half and scoop out the seeds, throw into the compost.
  3. Once empty of seeds, put halves on a baking sheet and drizzle 1 tsp of olive oil and season with your favorite spices- I chose, garlic powder, cumin and chili powder for kick.
  4. Once oven is preheated, put baking sheet in the oven for 20 – 25 minutes. You want to the squash to be soft enough to pierce with a fork.
  5. Take out of oven, let cool for 5 minutes.
  6. Once cooled, slice in large chunks and plate. Heap generous amounts of your loaded kale salad with the squash and enjoy!
SaladWash lacianto and curly kale. Cut off stems and roughly chop and put in a bowl. Squeeze 1/2 lemon, pour 1/2 tsp olive oil and put 1/4 avocado in the bowl of kale. Now the fun part, start massaging it all together! Massage the kale until it everything feels mixed (the avocado should coat all the leaves) and the leaves get juicy. Once massaged, sprinkle with salt and throw in the hemp seeds and mix until hemp seeds are evenly coated throughout. Next, layer the micro greens, raspberries and the yellow beet (steam first). If you want, cube the rest of the avocado and lay on top. Set aside.SquashPreheat your oven to 425. Cut your kabocha squash in half and scoop out the seeds, throw into the compost. Once empty of seeds, put halves on a baking sheet and drizzle 1 tsp of olive oil and season with your favorite spices- I chose, garlic powder, cumin and chili powder for kick. Once oven is preheated, put baking sheet in the oven for 20 – 25 minutes. You want to the squash to be soft enough to pierce with a fork. Take out of oven, let cool for 5 minutes. Once cooled, slice in large chunks and plate. Heap generous amounts of your loaded kale salad with the squash and enjoy!

Nutrition Information

Per Serving: Calories: 572; Total Fat: 33 g; Saturated Fat: 4 g; Monounsaturated Fat: 14 g; Polyunsaturated Fat: 13 g; Cholesterol: 0 mg; Sodium: 483 mg; Potassium: 979 mg; Carbohydrate: 52 g; Fiber: 14 g; Sugar: 14 g; Protein: 21 g

Nutrition Bonus:

Vitamin C: 849%; Vitamin A: 1174%; Iron: 56%; Calcium: 57%

 

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