This is my go to vibrant kale salad. Kale is a nutrition superstar due to the amounts of vitaminsA, 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.
Chiffonade the kale: cut into thin strips and then cut the strips into smaller pieces
Add currents and pine nuts
Add Parmigiano Reggiano, if using
Lemon Garlic Dressing
Macerate the salt and garlic in a mortar and pestle and place into a glass jar
Add the lemon juice and the olive oil to the jar with a lid
Shake the jar vigorously
Add the dressing to the salad
Refrigerate any leftover dressing to use on other salads, steamed vegetables or as a dip for artichokes.
Notes
The nutritional information is automatically calculated and can vary based on ingredients and products used.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: 2The nutritional information is automatically calculated and can vary based on ingredients and products used.
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Food for Healthy Bone teaches you how to eat for healthy bones through recipes, and product reviews. As an Osteoporosis Patient Navigator, I help you in all stages of osteoporosis; from diagnosis to finding the right doctor.
