Maybe kale isn’t quite the trendy vegetable that it was a few years ago — cauliflower rice or kelp may have taken it’s place — but, it’s still quite nutritious. Kale is often served cooked. However, some nutrients in kale are destroyed by heat in the cooking process, like Vitamin C. On the other hand, kale wilts and becomes more dense when cooked, so it may be easier to eat more kale when cooked. This is another reason why it’s important to eat both raw and cooked vegetables.
Raw kale is excellent to add to salads, but sometimes it can be quite tough and fibrous. To make raw kale a bit softer, toss the kale in dressing or a bit of olive oil, and massage the kale with your hands to break down the fibers.
The fresh fruit in this recipe bring color and a sweet taste to this healthy salad. And because this can be enjoyed by non-Paleo eaters, bring this salad along to a potluck for all to enjoy. If you are craving more kale, try making kale chips!
Fresh Fruit And Kale Salad Recipe
Protein: 8g / %
Carbs: 42g / %
Fat: 16g / %
Values are per portion. These are for information only & are not meant to be exact calculations.
- 4 to 5 cups kale, chopped;
- 1 cup strawberries, sliced;
- 1 cup blackberries;
- 1 pear, diced;
- 1/2 cup raspberries;
- 1/2 cup mango, diced;
- 1/4 cup almonds;
- 3 tbsp. apple cider vinegar;
- 2 tbsp. Dijon mustard;
- 2 tbsp. raw honey; (optional)
- 3 tbsp. extra virgin olive oil;
- Sea salt and freshly ground black Pepper;
- In a bowl to prepare the dressing; whisk together the apple cider vinegar, Dijon mustard, raw honey, olive oil and season to taste.
- In a large bowl, combine the kale and the dressing, and mix until well coated.
- Add all the diced fruit, toss in the salad, and top with almonds.