COLORFUL KALE SALAD (vegan, paleo, low fodmap)

Kale is still a thing

Remember when you had never heard of kale? And then suddenly one day (about a decade ago) it was everywhere?

Kale might have been super trendy, but for good reason. Leafy greens are packed with nutrients, minerals and phytochemicals and should definitely be an everyday staple in a balanced diet. Kale is still around and it’s still really healthy. There are so many types of kale, and as you can see in the above photo, they aren’t all green! There’s Red Kale, Redbor Kale, Lacinto / Dino Kale, Curly Kale. Try out different varieties and find your favorite.

Superfoods in this salad:

…Kale!

Nutrients and Benefits:

• Vitamin A

• Vitamin K

• Vitamin C

• Reduces inflammation

• Heart health

• Boosts immunity

• Phytochemicals: Kale contains the isothiocyanate (ICT), sulforaphane which has been found to fight and prevent cancer and reduce inflammation. Phytochemicals activate genes and sulforaphane activates NRF2 which is a powerful gene regulator. Staying consistent about eating phytochemical containing food is key to reaping the benefits.

Pumpkin seeds:

• High in protein (9 grams per serving) and healthy fats, pumpkin seeds can reduce inflammation, boost immunity, and improve mental clarity. Additional nutrients are iron, magnesium, manganese, zinc, and fiber. It’s ideal to eat your nuts and seeds soaked / sprouted. I love these.

Hemp hearts:

• Also a great plant-based source of protein at 9-10 grams per serving, hemp seeds support brain function, digestion, and cholesterol. They are high in Omega-3s, magnesium, thiamin, phosphorus, iron, potassium. Find them here.

Tomatoes:

• Anti-inflammatory and a great source of Vitamin C, A, and K.

Avocado:

• Great source of a variety of nutrients, healthy fats, fiber, folate and Vitamin K. (FYI: If you are on the low FODMAP diet or have sorbitol malabsorption, you may be limiting your avocado portion to just 1/8 of a whole.)

Fermented vegetables:

• I use fermented ginger carrots here, but any sauerkraut will be great. Probiotic rich, fermented veggies support the immune system and digestion.

Ingredients (makes 2-4 servings)

• 1 bunch of organic kale, (washed, stems removed, leaves torn)

• 1 tbsp extra virgin olive oil

• 1/2 lemon, juiced

• 1 cup organic cherry tomatoes, chopped

• 1 avocado, cubed / diced

• 1 cup fermented veggies (or just your fav shredded veggie)

• 1/4 cup sprouted pumpkin seeds

• 1/4 cup hemp hearts

• 2-4 scallions / green onions, chopped

• Microgreens, for garnish

• Sea salt, to taste

Instructions

1. In a large bowl, massage kale leaves for about 1 minute with a teaspoon of olive oil, lemon juice and sprinkle of sea salt.

2. When kale leaves are tender, put in a medium to large serving dish and add remaining ingredients. (May also choose to add additional protein of choice.)

3. Toss (can add additional oil or favorite dressing) and serve!

Eat + enjoy! ❤︎ Emily

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