Crunchy Kale, Carrot & Beetroot Salad
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 (ColeyCooks.com) 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!