hail to the kale salad

Hail to the Kale Salad

This delicious colourful salad is chock full of “superfoods”, boasting high antioxidant abilities. One serving provides over half of your daily vitamin C, 30 % of the daily value for vitamin A and is a very high source of vitamin K. An imbalance between dietary omega-3 and omega-6 fatty acids contributes to the development of a wide variety of chronic diseases.

The good news is that this salad provides more than your daily requirement of the essential omega-3 fatty acid, alpha linolenic acid with the optimal omega-6 to omega-3 ratio of 2:1.

An added bonus is the salad’s high lutein content. The body cannot make it so it must be provided in the diet. Lutein is found in the lens and retina of the eye. It forms a very efficient filter for damaging high-energy blue-light that reaches the back of your eyes. It is believed to protect the eye from oxidative stress that breaks down healthy tissue.

A number of observational studies suggest that higher dietary intakes of lutein are associated with a lower risk of age related macular degeneration and may prevent cataracts from forming. Experts believe that a daily intake of about 6 mg may benefit eye health.

Hail to the Kale is celiac friendly and gluten free. People taking Coumadin are cautioned to take the high vitamin K content into consideration. It is important to keep vitamin K intake constant from day to day if you are taking this medication.

INGREDIENTS

Serves 14 – 1 cup per serving

  • ½ cup pumpkin seeds
  • ½ cup sunflower seed kernels
  • A few drops organic Tamari gluten free reduced sodium soy sauce
  • 1 bunch (~6 cups) kale chopped
  • 3 cups grated carrots
  • ½ head (~4 cups) red cabbage, thinly sliced & diced

Dressing:

  • ¼ cup flax oil
  • 2 ½ Tbsp Bragg® liquid aminos (soya sauce) – gluten free 
  • 2 ½ Tbsp balsamic vinegar 
  • ½ tsp oregano

INSTRUCTIONS

1. Toast the pumpkin and sunflower seeds in a skillet over medium to high heat. Stir frequently to prevent burning. Remove from the heat when they are golden brown. While the skillet is hot, add a few drops of Tamari, which will sear onto the seeds. Remove and let cool.

2. In a large bowl, combine kale, carrots, cabbage and seeds. Set aside.

3. In a small bowl whisk together the oil, Bragg® sauce, vinegar and oregano and pour over the salad.

4. Toss until evenly coated and chill for two hours before serving.

The salad keeps well, refrigerated, for two to three days.

Click here to view the print-friendly pdf 

NUTRITION INFORMATION

Calories (kcal) 145 Vitamin A (RAE) 301
Fat (g) 11 Vitamin K (μg) 100
Saturated fat (g) 1 Folate (μg) 31
Omega-6 4 Calcium (mg) 47
Omega-3 2 Iron (mg) 2
Protein (g) 5 Sodium (mg) 209
Carbohydrate (g) 9 Potassium (mg) 310
Fibre (g) 3 Lutein (mg) 3
Sugar (g) 3