CRUNCHY KALE SALAD WITH CRANBERRIES THE SIMPLE VEGANISTA from simple-veganista.com
Introduction
Kale salad is a green and nutritious meal that is easy to prepare and perfect for a healthy lunch or dinner. It is packed with vitamins, minerals, and antioxidants, and can be customized with a variety of ingredients to suit your taste and dietary preferences. In this article, we will share a delicious kale salad recipe that is both healthy and delicious.
Ingredients
To make this kale salad, you will need the following ingredients:
1 bunch of kale, washed and chopped
1/4 cup of olive oil
1/4 cup of lemon juice
1/4 cup of grated Parmesan cheese
1/4 cup of dried cranberries
1/4 cup of sliced almonds
1/4 teaspoon of salt
1/4 teaspoon of black pepper
Kale
Kale is a leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants, which can help to reduce inflammation and promote overall health. When purchasing kale, look for fresh, crisp leaves that are free from yellow or brown spots.
Olive Oil
Olive oil is a healthy fat that is rich in monounsaturated fatty acids, which can help to lower cholesterol levels and reduce the risk of heart disease. It is also a good source of vitamin E, which is an antioxidant that helps to protect the body from damage caused by free radicals.
Lemon Juice
Lemon juice is a great source of vitamin C, which can help to boost the immune system and promote healthy skin. It also adds a tangy flavor to the salad and helps to balance out the bitterness of the kale.
Parmesan Cheese
Parmesan cheese is a hard, aged cheese that is rich in flavor and adds a salty, nutty taste to the salad. It is also a good source of calcium, which is important for strong bones and teeth.
Cranberries
Dried cranberries add a sweet and tart flavor to the salad, as well as a chewy texture. They are also a good source of antioxidants and can help to prevent urinary tract infections.
Almonds
Sliced almonds add a crunchy texture to the salad and are a good source of healthy fats, protein, and fiber. They can also help to reduce the risk of heart disease and improve brain function.
Instructions
To make this kale salad, follow these simple instructions:
Wash the kale and chop it into bite-sized pieces.
In a small bowl, whisk together the olive oil, lemon juice, salt, and black pepper.
Pour the dressing over the kale and massage it into the leaves with your hands, until the kale is coated and tender.
Add the Parmesan cheese, dried cranberries, and sliced almonds to the salad and toss to combine.
Chill the salad in the refrigerator for at least 30 minutes before serving.
Massage the Kale
Massaging the kale helps to break down the tough fibers and makes it easier to chew and digest. It also helps to soften the bitterness of the kale and allows the flavors of the dressing to penetrate the leaves.
Nutrition
This kale salad is a healthy and nutritious meal that is low in calories and high in vitamins, minerals, and antioxidants. Here is the approximate nutrition information for one serving:
Calories: 190
Total Fat: 15g
Saturated Fat: 2.5g
Cholesterol: 5mg
Sodium: 230mg
Total Carbohydrates: 12g
Dietary Fiber: 3g
Sugar: 6g
Protein: 5g
Low Calorie
This salad is low in calories, which makes it a great option for those who are trying to lose weight or maintain a healthy weight. It is also high in fiber and protein, which can help to keep you feeling full and satisfied for longer.
Heart-Healthy
This salad is heart-healthy, thanks to the healthy fats in the olive oil and almonds, and the low sodium content. It is also a good source of vitamins and minerals that can help to reduce the risk of heart disease.
Antioxidants
This salad is packed with antioxidants, which can help to protect the body from damage caused by free radicals. The kale, cranberries, and almonds are all good sources of antioxidants, which can help to reduce inflammation and promote overall health.
Conclusion
Kale salad is a healthy and delicious meal that is easy to prepare and perfect for a quick lunch or dinner. It is packed with vitamins, minerals, and antioxidants, and can be customized with a variety of ingredients to suit your taste and dietary preferences. Try this kale salad recipe today and enjoy a nutritious and satisfying meal!
