At yumy24. At Eat This, Not That!, we’re all about serving up easier and healthier recipes. Case in point: Kale Salad Loaded with superfoods and pungent flavors, this salad is all taste without any compromise in health. This salad is perfect as a light lunch or even dinner, and will leave you full of energy!
Why Kale?
Check out our in-depth article on the best kind of food — kale has long been regarded as a superfood, and for good reason. Rich in vitamins, minerals & antioxidants – this means it’s up there with the most nutrient-dense food on earth. Top Reasons WHY KALE SHOULD BE ON YOUR PLATE forever
Kale is filled with vitamins, Vitamin A (eyes future), Vitamins C(Immune system and much more) & K(Blood Cloting).
High In Antioxidants: Kale is very high in beta-carotene, an antioxidant that has been linked to reduced risk of heart disease and cancer.
Rich in Fiber: The high fiber content of kale helps with digestion and improves gut health.
Low-Calorie Density — With its minimal calorie content, you can consume large amounts of kale for very few calories consumed.
Ingredients: Kale Salad, Yes It Can Taste Good!
What I love about making kale salads is that they are so versatile. All recipes are vegan, of course; and based on varying flavor sensations so you can mix & match as per your cravings or local produce offering up ingredients. Our Healthy Kale Salad: Ingredients 2 hand fulls of kale leaves (chopped)
Salad Base:
4 cups fresh kale, chopped stems removed
1/4 cup shaved red onions
1/2 a cup of cherry tomatoes, sliced in half
1/2 avocado, sliced
1/4 cup of shredded carrots
Thinly sliced 1/4 cup cucumber
1/4 C dried cranberries (also optional)
Optional: 1/4 cup feta or goat cheese
1/4 c roasted almonds or walnuts
For the Dressing:
1/4 cup extra virgin olive oil
2 tbsps lemon juice (freshly squeezed)
1 teaspoon of Dijon mustard
1 clove of garlic, minced
Salt and pepper to taste
Optional: a dash of red pepper flakes for spice
How to Prepare the Kale Salad
ENJOY THE EASY STEPS TO CREATING A DELICIOUS KALE SALAD The secret to an amazing kale salad is massaging the kale which reduces bitterness and makes it easier to eat.
Step 1: Massage the Kale
Begin by adding the chopped kale to a large bowl. Pour a bit of olive oil and salt over it, then rub the leaves with your hands for 2-3 minutes. Its tough fibers become more tender and easier for the digestive system to process when you massage it. You will see that leaves become darker and softer.
Step 2: Make the Dressing
Combine the olive oil,lemon juice Dijon mustard minced garlic, salt, and pepper in a small bowl. And a tiny little pinch of red pepper flakes if you want some heat. Set the dressing aside.
Step 3: Prepare the Salad
Add the sliced red onion, cherry tomatoes, avocado, shredded carrots, and cucumber to the massaged kale along with dried cranberries and roasted almonds or walnuts. When you do add cheese on top, make sure you sprinkle some feta or goats will work great.
Step 4: Toss with Dressing
Drizzle the dressing over top of the salad and toss until it is all well coated. Add a dab of the dress for that great lemon/garlic element, which goes really well with the earthy flavoring associated with using kale.
Step 5: Serve and Enjoy!
When all the things are together, it is just the uncoiled stage of a kale salad. It can also be enjoyed as a light meal in itself or served on the side with grilled chicken, fish, or tofu for a more substantial dish.
Customizing Your Kale Salad
There are many benefits to a kale salad and one of the best is its versatility. Feel free to adapt the salad with whatever you have at home, like any ingredients or flavors that your dietary requirements and preferences call for.
- Add Protein
To make a meal out of your kale salad, pair it with some lean protein. Good choices will be grilled chicken, shrimp, or tofu You could also throw in a boiled egg to up the protein.
- Make It Vegan
If you want this salad to be vegan just skip the cheese and use agave or maple syrup in place of honey for dressing. You can also top it with some roasted chickpeas or add a tablespoon of hemp seeds for additional plant-based protein.
- Switch Up the Dressing
Other tasty takeaways: swap out the lemon vinaigrette for a tahini dressing, a creamy avocadoone or even miso-based for something with an Asian flare.
- Add Grains
Make a heartier version by adding some cooked quinoa, farro or brown rice to the salad. By adding in these grains, it not only makes the salad more filling but also provides additional fiber and nutrients.
- Sweeten It Up
For a sweeter salad, add in fresh fruit such as apple slices, pomegranate seeds, or mandarin oranges. Those fruits provide a little bit of sweetness to offset the deep, earthy kale.
Health Benefits of Kale Salad
Just be sure to eat it in the form of salad, because kale is one healthy food. Some of the following are a few prominent health advantages —Boosts Immunity
This leafy green is loaded with immune system-boosting vitamin C, in turn keeping you healthy and feeling great. It can get through the body instantaneously and begin repairing cells in charge of promoting collagen as well as healing wounds whilst preventing infection due to its antiseptic effect.
- Supports Heart Health
Kale is full of heart-friendly nutrients such as potassium, magnesium, and omega-3 fatty acids. They help regulate blood pressure, reduce inflammation, and supportheart health.
- Promotes Healthy Digestion
Because it is so high in fiber, kale helps lower weight by providing bulk to the stool and keeping food moving through your digestive tract. Also, massaging your kale prior to eating will make it even easier on the stomach.
- Anti-Inflammatory Properties
Another important point is that kale contains a large amount of antioxidants and omega-3 fatty acids, which reduces the general inflammation throughout your body. Diseases such as heart disease, arthritis, and even certain cancers have been associated with chronic inflammation.
- Great for Skin and Hair
The rich supply of vitamins A and C in kale is great for skin and hair health. Vitamin A helps in the turnover of skin cells and vitamin C boosts collagen production for a youthful glow.
How to Store Kale Salad
This salad stays great if stored in the refrigerator or brought to a party. And since kale is a hearty green, it will not wilt as easily as some lettuce. Here’s how to store it:
Naked Salad: If you meal prep your salads consider leaving the dressing separate and having this instead. This will keep your veggies crunchy.
Salad, dressed: If the salad is already prepared with dressing on it, store in an airtight container for up to 2 days. The kale might wilt a little, but it will still taste good.
Why Kale Salad Is a Must-Try
The Kale Salad from yumy24. This Shrimp Fried Rice recipe from DAMYHealth.com is the perfect quick and easy meal. It can be made as a standalone dish or adapted according to your taste. Vegan Chickpea & Avocado Salad with Pesto — This is a healthy salad recipe for a very light lunch; it has only 3 ingredients and can be ready in about 5 minutes.
This salad is ready to be a staple for anyone who wants to eat healthfully without having early-night visions of kale-infused nightmares. Beneath its blanket that tastes like sunshine itself, light, crisp leavy bristles meet the perfect honey-dipped glaze-in-toast sandwich in each bite bedecking these holes.
Final Thoughts
At yumy24, we love delicious and healthy food that is also easy to prepare! The winner is our Kale Salad at yumy24 — a spotlight on how using simple ingredients can pack your plate with flavor and be healthy at the same time. Make this all-rounder recipe today and share your modification to make it yours.
