Kale and Sprout Salad with Immune-Boosting Dressing
Lisa Marie Bhattacharya, RHN
This salad and its dressing contain the major anticancer vegetable families (cruciferous, allium, and carotenoid). Consume this immune-enhancing salad regularly. Don’t worry if you’re not a big kale fan. The massaging makes all the difference to its texture, and the dressing lends much palatability to this bitter green.
Dressing
1/3 cup (80 mL) cold-pressed extra-virgin olive oil
Juice of 2 lemons or limes
1 to 2 Tbsp (15 to 30 mL) raw apple cider vinegar, according to taste
2 garlic cloves
1 Tbsp (15 mL) raw unpasteurized honey (optional)
1/2 in (1.25 cm) fresh turmeric root, grated, or 1/8 tsp (0.5 mL) turmeric powder
Unrefined salt, to taste
Fresh ground pepper, to taste
2 heads of black kale, finely chopped (remove thick stems)
Toppings
A handful of assorted sprouts, such as garlic, broccoli, alfalfa, or sunflower
18 to 24 cherry or grape tomatoes, cut in half
2 Tbsp (30 mL) freshly grated Parmesan cheese or 2 Tbsp (30 mL) nutritional yeast for a nondairy option
Optional additions
Cooked beets and/or sweet potatoes
Avocado
Grated purple cabbage
Pumpkin seeds
Bread crumbs
Combine all dressing ingredients well. Massage dressing thoroughly into kale with hands. Allow to sit and marinate for at least 1 hour at room temperature, covered.
Before serving, add toppings and optional ingredients. Add more dressing, as needed.
This recipe makes enough dressing for 2 to 3 salads; store leftover dressing in a tightly sealed glass container in the fridge for a couple of days.
Serves 4.
Each serving contains: 229 calories; 4 g protein; 18 g total fat (3 g sat. fat, 0 g trans fat); 16 g total carbohydrates (7 g sugars, 2 g fibre); 76 mg sodium
source: "Healing Foods", alive #390, April 2015
