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Super Side Dish – Kale Salad

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Kale isn’t something we’ve eaten a lot of, but given all its health benefits and high nutritional value, we should be eating more of it. And now we will! A friend introduced us to this raw vegetables, dried fruits, nuts, & seeds salad when we got together for dinner recently. After tasting it, I immediately asked her for the recipe. With many of our friends & family members being pescatarian, vegetarian, vegan, gluten-free, dairy-free, or just trying to eat healthier, this salad really appealed to me. They could all eat it. And given the taste, everyone would also enjoy it!

Kale is a member of the cruciferous vegetable family, along with broccoli, Brussels sprouts, arugula, and collard greens. It is that leafy green on the current list of trendy super foods that boosts heart, bone, and skin health, along with helping to prevent cancer and diabetes. Kale’s many benefits stem from its high levels of vitamins, minerals, and phytonutrients. Its popularity earned kale its own National Day in 2013 that is celebrated on the first Wednesday in October each year.
One caveat about kale: it is high in vitamin K, which aids in blood clotting. Those taking blood thinners should check with their doctors before eating kale.

Kale Salad

Kale Salad (adapted from recipenomad.com) Yields 8-12 servings, Time Required: 15 minutes

Ingredients:

  • 1 head (about 8 ounces) broccoli, cut into florets
  • 1/2 head cauliflower, cut into florets
  • 2 carrots, cut into 4 pieces each
  • 1/2 pound kale, stems removed
  • 1/2 cup parsley
  • 1/2 cup sunflower seeds
  • 1/2 cup almonds, chopped
  • 1/2 cup dried cranberries
  • 1/2 cup raisins
  • 1/2 cup lemon juice
  • 1/4 cup rice vinegar
  • 1/4 cup maple syrup
  • salt & pepper, to taste

Instructions:

In a food processor pulse the broccoli, cauliflower, carrots, and parsley in batches until finely chopped.

Use a food processor to finely cut all the veggies.

Finely chop the kale in the processor in small batches.

Do the kale in small batches.

Combine all the chopped veggies in a large bowl. Stir in the almonds, sunflower seeds, cranberries, and raisins.

Add the chopped veggies, fruits, nuts, & seeds to a large bowl.

Mix together the lemon juice, vinegar, and syrup. Season it with salt and pepper, then add it to the salad.

Mix up the dressing.

Stir well before serving.

Aw awesome side for summer meals!

This is our new Super Side Dish for Summer! ~Linda

Kale Salad (adapted from recipenomad.com) Yields 8-12 servings, Time Required: 15 minutes

Ingredients:

  • 1 head of broccoli, cut into florets
  • 1/2 head cauliflower, cut into florets
  • 2 carrots, cut into 4 pieces each
  • 1/2 pound kale, stems removed
  • 1/2 cup parsley
  • 1/2 cup sunflower seeds
  • 1/2 cup almonds, chopped
  • 1/2 cup dried cranberries
  • 1/2 cup raisins
  • 1/2 cup lemon juice
  • 1/4 cup rice vinegar
  • 1/4 cup maple syrup
  • salt & pepper, to taste

Instructions:

In a food processor pulse the broccoli, cauliflower, carrots, and parsley in batches until finely chopped. Finely chop the kale in the processor in small batches.

Combine all the chopped veggies in a large bowl. Stir in the almonds, sunflower seeds, cranberries, and raisins.

Mix together the lemon juice, vinegar, and syrup. Season it with salt and pepper, then add it to the salad. Stir well before serving.