Kale is part of the cruciferous family of vegetables and is in good company with other nutrient powerhouses, including cabbage, Brussels sprouts, and broccoli. Its hearty leaves give it a longer shelf life than most other greens, such as spinach, which makes it a great vegetable to keep on hand for part of a quick mid-week meal.
This simple kale salad is my go-to salad, I usually eat it at least twice a week. It takes less than 5 minutes to prepare and is an easy way to get a serving of vegetables into your meal. It's great on its own, or you can try adding a handful of toasted nuts, seeds, pomegranate seeds or thinly sliced red onion.
Serves 4.
Ingredients
1 large bunch of kale, washed
3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 tablespoon maple syrup
Sea salt and pepper, to taste
Directions
De-stem the kale by pulling the leaves off the tough stems and tearing into bite size pieces; discard the stems.
Place the kale in a large mixing bowl; add olive oil, apple cider vinegar, maple syrup, salt and pepper. Using a pair of tongs, or clean hands, massage all the ingredients together until kale is well coated in dressing and begins to soften and wilt. Serve immediately.
Serves 4.
Per serving: 119 calories, 10 g fat, 1 g saturated fat, 6 g carb, 1 g fibre, 1 g protein, 159 mg sodium
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All recipes and photos by Michelle Gelok, RD
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