Kale Salad

Kale is one of the most concentrated micronutrient vegetables full of vitamins, minerals and antioxidants. Because of its texture and strong flavor, it is sometimes difficult to eat it raw. But if the very finely chopped leaves are mixed with the lemon dressing, the flavor will be much softer and the result will be a wonderful salad.


Yields10 ServingsPrep Time20 minsDifficultyBeginner

Ingredients

 8 leaves curly kale, de-stemmed and finely chopped
 2 medium carrots, grated
 1 small zucchini, grated
 ¼ cup raw sunflower seeds
 ¼ cup sliced almonds
 ¼ cup fresh blueberries
 ¼ cup dried cranberries
 ¼ cup lemon juice
 1 tbsp honey, agave, or maple syrup
 ¼ tsp salt

Instructions

1

Combine all vegetables, seeds, almonds, and cranberries and mix gently.

2

Prepare the dressing by combining lemon juice, honey and salt.

3

Mix the dressing with the salad.

4

Add the blueberries.

5

You can either serve it immediately or allow it to stand for 30 minutes to allow the dressing to marinate.

Nutrition Facts

Serving Size 1 cup

Servings 10


Amount Per Serving
Calories 74
% Daily Value *
Total Fat 1.9g3%
Saturated Fat 0.2g1%
Trans Fat 0g
Cholesterol 0mg
Sodium 157mg7%
Total Carbohydrate 12.6g5%
Dietary Fiber 2.2g9%
Sugars 3.6g
Protein 3.1g7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Ingredients

 8 leaves curly kale, de-stemmed and finely chopped
 2 medium carrots, grated
 1 small zucchini, grated
 ¼ cup raw sunflower seeds
 ¼ cup sliced almonds
 ¼ cup fresh blueberries
 ¼ cup dried cranberries
 ¼ cup lemon juice
 1 tbsp honey, agave, or maple syrup
 ¼ tsp salt

Directions

1

Combine all vegetables, seeds, almonds, and cranberries and mix gently.

2

Prepare the dressing by combining lemon juice, honey and salt.

3

Mix the dressing with the salad.

4

Add the blueberries.

5

You can either serve it immediately or allow it to stand for 30 minutes to allow the dressing to marinate.

Kale Salad
María Hummel

María José Hummel is a nutritionist, health educator, and a currently finishing a PhD in natural medicine with an emphasis on nutrition and natural remedies. María José has been certified by the American College for Lifestyle Medicine and has completed the plant-based nutrition certificate from the T. Colin Campbell Center for Nutrition Studies at Cornell University. She is also an international speaker and author, with nearly two decades of experience providing dynamic presentations and education on nutrition, health, prevention, and vegetarian cuisine. She has appeared numerous times as a guest expert on cooking and nutrition shows on 3ABN, 3ABN Latino, and several other television and radio networks in California. María José is the author of three vegetarian cookbooks, a book about reversing diabetes, and maintains websites in English and Spanish, where she provides free recipes and health information.

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