Crunchy Kale, Carrot & Beetroot Salad

, by Desley Bailey



½ bunch    kale, washed, dried & ribs removed

1 small      beet, peeled and julienned

1               carrot, peeled & julienned

1               apple, julienned

½ cup        walnuts, toasted & roughly chopped

2 Tbsp       lemon juice

2 tsp           honey

¼ cup        extra virgin olive oil, plus more for massaging the kale

Optional - add cranberries, currants, seeds or other nuts


Gather the kale into a tight bunch and chop into thin ribbons. 

Place shredded kale into a bowl, drizzle with a little olive oil and a pinch of salt, then massage the leaves until they soften.

Add the beets, carrots, apple & walnuts to the bowl.

To make the dressing, whisk together the lemon juice, honey, and salt until the honey is dissolved. 

Slowly whisk in the olive oil until its emulsified.

Pour dressing over the salad a little at a time and toss until it’s coated to your liking.

Serve immediately, or store in the fridge for up to one day.

By Coley Gaffney ( Adapted

The Low Down on Kale

Kale is one of the most nutritious green vegetables you’ll eat.

It is a great source of Vitamins A, K, C, & B6 (and other B’s), Manganese, Magnesium, Calcium, Potassium, Copper, Iron, Phosphorous, fibre, and chlorophyl. It has more calcium than milk, and more vitamin C than an orange. 

Kale is loaded with ALA (alpha linolenic acid), an omega fatty acid that (among other things) protects the brain from mental health disorders. It is also equal to the esteemed berries in antioxidants. 

Kale is thus a nutrient warrior that helps fight against heart disease, cancer, inflammation & toxins.

So chow down on kale or it’s cousins a few times per week for full benefits!

© 2019 Masters of Fresh PTY LTD

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