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Quick & Healthy Recipe: “Bow Down To the Kale Gods” Salad

I came up with this recipe’s name because this salad made me fall in love with kale once again.  Don’t get me wrong, I wasn’t turning my back on kale, but our relationship needed to have that initial fire reignited; and this salad did the trick. It is the end result of me making several modifications to an original one I was introduced to at a recent cooking workshop here in Seattle.

Here is why this recipe rocks my culinary universe (and I’m pretty sure will do the same to yours):

  • It is ready in twenty minutes.
  • It holds beautifully in the fridge.  To keep it as fresh as possible, I recommend preparing — and storing — the dressing in a separate container.
  • Two servings of this salad make for a filling lunch or dinner.  It’s loaded with heart-healthy fats, protein, and fiber — the three pillars of satiety!
  • This salad also goes great wrapped inside a sprouted whole grain tortilla.
  • The mixture of crunchy, chewy, sweet, and savory is absolutely delectable, and taken to new heights with the sharp flavors of the dressing.

YIELDS: 4 entree servings (or 8 appetizer servings)

INGREDIENTS:

1 bunch kale (preferably Lacinato, pictured at left), rinsed and de-stemmed
3/4 teaspoon salt
1/2 cup raw unsalted sunflower seeds
(optional: substitute hemp seeds for sunflower seeds)
1 large apple of choice, cored and chopped
1/2 cup onion of choice, chopped very finely
1/2 cup red pepper, chopped
1 avocado, pitted and cut into small cubes
2 cups arugula
1/3 cup raisins or chopped dates
1 TBSP lemon juice
2  TBSP + 1 tsp apple cider vinegar
1 TBSP + 1 tsp extra virgin olive oil or flax oil or hemp oil

INSTRUCTIONS:

Break apart kale leaves by hand.  Place in large bowl.  Add salt.

Massage salt into kale with hands for approximately two minutes (yes, two entire minutes; it’s necessary in order to get right texture).  Let salted kale sit in bowl.  **Do this before you chop or cut any of the other ingredients; this salad turns out better if the kale is allowed to sit in salt while the other steps are completed**

Place sunflower seeds in small pan.  Toast over medium heat for 5 minutes, stirring frequently until they acquire golden color.   Once done, add to kale bowl.

NOTE: If substituting hemp seeds, you can skip this step.

Add apple, onion, red pepper, avocado, arugula, and raisins to kale bowl.

Add lemon juice, apple cider vinegar, and oil to bowl.

Toss all ingredients thoroughly.

Enjoy!

NUTRITION FACTS (for 1 entree serving)

295 calories
7 grams fiber
475 mg sodium
6g protein (if using hemp seeds, this is bumped up to 14 grams!)

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  1. Claudia Zapata