Food For Healthy Bones

Irma Jennings - INHC - Holistic Bone Coach

Award Winning Raw Kale Salad

This vibrant, colorful, beautiful kale and red cabbage salad is my go to salad. Kale is a nutrition superstar due to the amounts of vitamins A, K, B6 and C, calcium, potassium, copper and manganese it contains. One cup of raw kale has just 33 calories and only 7 grams of carbohydrate. So, it’s a very diabetes-friendly/weight-friendly vegetable. Kale is a member of the cruciferous vegetable family along with cauliflower, Brussels sprouts, cabbage, broccoli, collard greens, kohlrabi, rutabaga, turnips and bok choy. Red cabbage is a good source of vitamin K and provides small amounts of calcium, magnesium, and zinc, which can help build and maintain healthy bones. Red cabbage is high in fiber, making it easier to digest foods and keep your digestive system healthy.
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Prep Time 20 mins
Cook Time 20 mins
Total Time 40 mins
Course Dinner, Lunch, Main Course, Salad, Side Dish
Cuisine American
Servings 6
Calories 412 kcal

Equipment

  • 1 cutting board
  • 1 knife

Ingredients
  

Raw Kale Salad

  • 4 cups kale curly chopped
  • 3 cups red cabbage thinly sliced
  • 3/4 cups almonds chopped
  • 1/2 cup cheese (optional) small cubes
  • 3/4 cup currants dried

Lemon Dressing

  • 2 lemons approximately 1/4 cup juiced
  • 1/2 tbsp salt rock salt-Himalayan Sea Salt
  • 10 tbsp olive oil
  • 2 cloves garlic finely diced

Instructions
 

Raw Kale Slad

  • wash vegetables and dry - Important to dry as the dressing won't adhere to the kale if it is wet
  • remove the center stem from kale and chop into small pieces
  • cut the cabbage into quarters and then thinly slice
  • cut the cabbage into quarters and then thinly slice
  • add kale and cabbage to a large bowl
  • add currants, almonds, cubed cheese to the salad

Lemon Dressing

  • macerate salt and garlic in a mortar and pestle
  • add macerated salt and garlic to a glass jar
  • add the lemon juice and olive oil to the jar with a lid
  • shake vigorously
  • add the dressing to the salad
  • refrigerate any leftover dressing and use on other salads, steamed veggies or as a dip for artichokes

Notes

You can add even more protein to this salad by using 2 cups of cubed chicken breast.  Vegetarians you can add 2 cups of garbanzo beans for extra protein.
These  nutrition facts are for 1 serving of your recipe.
Total servings for this recipe: 2
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 412kcalCarbohydrates: 28gProtein: 7gFat: 34gSaturated Fat: 4gPolyunsaturated Fat: 5gMonounsaturated Fat: 23gTrans Fat: 0.003gCholesterol: 0.4mgSodium: 680mgPotassium: 635mgFiber: 7gSugar: 15gVitamin A: 5022IUVitamin C: 87mgVitamin K: 206µgCalcium: 212mgIron: 2mgMagnesium: 80mgPhosphorus: 149mgSelenium: 2µgZinc: 1mg
Keyword almonds, garlic, kale, Lemon, olive oil, red cabbage
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