Sunny Kale Salad
Nutritional Info
- Servings Per Recipe: 4
- Amount Per Serving
- Calories: 159.2
- Total Fat: 10.5 g
- Cholesterol: 0.0 mg
- Sodium: 104.9 mg
- Total Carbs: 16.1 g
- Dietary Fiber: 6.6 g
- Protein: 4.6 g
View full nutritional breakdown of Sunny Kale Salad calories by ingredient
Introduction
I'm totally addicted to this salad. It's really high in fiber, vitamins, good fats and totally foodgasmic! I'm totally addicted to this salad. It's really high in fiber, vitamins, good fats and totally foodgasmic!Number of Servings: 4
Ingredients
-
2 cups of mixed chopped Black Kale & Green Curly Kale that's been de-spined
1 cup of chopped Red Swiss Chard that's been de-spined
1 cup of pre-washed baby Spinach
1 Avocado
2 -3 Garlic cloves
1/2 Red Onion
1 Large Navel Orange
1/4 cup Walnuts (optional)
Goes really well with my Ginger Seasame Vinegarette.
Link for that is here: http://recipes.sparkpeople.com/recipe-detail.asp?recipe=2545193
Tips
Please use organic vegetables whenever possible. If you can't. Pre-soak all your vegetables in a sink full of cold water and vinegar (3 parts water to one part vinegar) This ensures that most of those nasty pesticides are washed away.
Directions
1. Pre-wash Kale, chard and spinach in a vinegar wash for minimum of 15 min, preferably 20 min.
2. Rinse well.
3. Remove spines from Kale and Red Chard.
4. Tear Kale and Red chard into bite sized pieces
5. Spin dry in a salad spinner or shake off excess water and pat dry
6. While salad mix is drying, remove garlic husks and mince garlic roughly.
7. Cut Red onion in rings with a mandolin or if you are talented with a sharp knife.
8. Remove skin and pit from avocado and cube.
9. Do not cut do anything with the orange yet. In a large bowl transfer the dried salad mix and sprinkle a pinch of salt over it. Rub and massage the salad mix to soften and tenderize the kale and Swiss Chard.
10. Add Garlic, onion and avocado.
11. Toast Walnuts and add to salad (optional)
12. Peel and cube oranges (You do this near the end because oranges start to lose their nutrition and vitamins as soon as they are exposed to light)
13. Toss with Ginger Seasame Vinegarette and ENJOY!
Serving Size: Makes 4 Servings
2. Rinse well.
3. Remove spines from Kale and Red Chard.
4. Tear Kale and Red chard into bite sized pieces
5. Spin dry in a salad spinner or shake off excess water and pat dry
6. While salad mix is drying, remove garlic husks and mince garlic roughly.
7. Cut Red onion in rings with a mandolin or if you are talented with a sharp knife.
8. Remove skin and pit from avocado and cube.
9. Do not cut do anything with the orange yet. In a large bowl transfer the dried salad mix and sprinkle a pinch of salt over it. Rub and massage the salad mix to soften and tenderize the kale and Swiss Chard.
10. Add Garlic, onion and avocado.
11. Toast Walnuts and add to salad (optional)
12. Peel and cube oranges (You do this near the end because oranges start to lose their nutrition and vitamins as soon as they are exposed to light)
13. Toss with Ginger Seasame Vinegarette and ENJOY!
Serving Size: Makes 4 Servings