Kale is all the rage … Why?
Kale is the super healthy, green leafy vegetable that is a member of the cabbage family and packed with nutrition. There are many different types of kale. We are most familiar with the green leaf kale, but kale can have purple leaves, and either a smooth or curly shape.
One cup of raw kale contains 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein. The vitamins and minerals can’t be beaten!
- Vitamins A, C, and K
- B6 vitamin (key for brain development), Vitamin B1 (thiamine), vitamin B2 (riboflavin)
- Omega-3 fatty acid
- Manganese, Calcium, Copper, Potassium and Magnesium
Since we love kale in our home, it is always the basis of my salads for added health benefits. Perfect for the Power of 5 lifestyle! The following delicious kale salad recipe is a base stand-alone salad to which you can add a piece of grilled fish, chicken or tofu for added protein. Your choice!
Versatile Kale Salad
This is an easy and versatile kale salad packed with nutrients! You may add a grilled fish, chicken or tofu on top if you want to add protein. Enjoy!
Ingredients
- 4 bunches (1lb) Leafy green kale Remove stems, chiffonade (stack leaves, roll them and slice thinly creating thin ribbons).
- 1 cups Parmesan cheese, low fat If you do not eat dairy, use plant-based parmesan cheese or nutritional yeast for a cheesy flavor.
- 3 bunches Scallions, finely chopped (2 cups) A sweet onion can be used as well, finely chopped.
- 6 stalks Hearts of palm, sliced width wise (2 cups) You can omit if you do not like hearts of palm. These are very filling and low cal.
- 1 cup Raisins You can also use currants or golden raisins, if you prefer
- 1 cups Pine nuts, toasted (or sunflower seeds) Spread on foil and toast in a small oven or toast in a pan. Keep an eye out as pine nuts burn easily.
- 4 6 oz sizes Grilled chicken breasts, fish or tofu Optional protein
Dressing
- 1 cup Squeezed lemons
- 1/2 cup Extra virgin olive oil
- 2-3 cloves Garlic, chopped
- 2 tbsp Brown mustard Optional
- Himalayan pink salt & freshly ground pepper To taste
Instructions
- Remove stems from the kale and chiffonade the leaves to make thin ribbons or tear into bite-size pieces. Add all the dressing ingredients together and toss into the kale salad.
- Add cheese, scallions, and raisins into salad mix.
- If you are adding protein, season with your favorite spices. Use the outdoor grill or stovetop to grill the chicken, fish or tofu to taste. Layer on top of the salad and serve.
Salad Dressing
- Add all dressing ingredients together and wisk well until blended.
- Brown mustard adds a tanginess to the dressing, if desired
Notes
This can serve a big crowd of 10-12, so I make it and store it in the fridge for 2-3 days. It gets more flavorful with each day.
Nutritional Value:
Kale = 33 calories, 6 grams of carbs (2 of which are fiber) and 3 grams of protein.
Kale Salad: One Serving
- 248 Calories
- 14.9g Fat
- 5.2 g Protein
- 19.1 g Carbs (3.4g Fiber)
- 252 Calories
- 5.8g Fat
- 50.2 g Protein
- 0 Carbs
- 321 Calories
- 14g Fat
- 26g Protein
- 0 Carbs
- 340 Calories
- 27g Fat
- 13.2g Protein
- 10.8 Carbs
Nutrition
Serving: 2cupsCalories: 248kcalCarbohydrates: 19.1gProtein: 5.2gFat: 14.9gSaturated Fat: 2.2gFiber: 3.4gSugar: 11.3g
Tried this recipe?Let us know how it was!
