Green is the one color of food that I would strongly advise almost everyone to eat more of and largely because of the immense health and nutrition benefits found in green leafy vegetables. Kale is no exception, it is actually one of the healthiest foods around. Kale comes loaded with vitamin A, vitamin C, vitamin K, manganese, calcium, vitamin B6 and potassium. These nutrients along with many other antioxidants and phytochemicals work together and support the body’s natural detoxification process, heart health, and anti-inflammatory responses. The nutrients in kale are also strong cancer fighters. Basically, kale alone will not solve all the issues we face with our body but it will definitely help keep our skin beautiful, bones strong, and cells happy.
What makes this salad so amazing is messaging the kale with salt and letting all the flavors marinate together before serving. These steps give the salad a brilliant texture with delicious flavor. Even the pickiest of eaters can’t resist the gorgeous combination of these simple ingredients.
Kale & Olive Salad with a Lemon Vinaigrette
makes 4 servings
4 cups chopped curly kale, de-stemmed
1/2 teaspoon sea salt
1/2 lemon, juice
2 tablespoons olive oil
1/4 teaspoon ground cumin
dash of cayenne pepper
1/2 cup sliced olives
1/2 cup chopped cherry tomatoes
black pepper to taste
Place kale in a large bowl and add sea salt. Message salt into the kale for 30-45 seconds, until the kale starts to wilt down and let sit for a few minutes. Meanwhile, whisk together lemon juice, olive oil, cumin and cayenne pepper. Pour vinaigrette unto kale and message into kale, so each leaf is coated with vinaigrette. Toss kale salad with olives and tomatoes and season with salt and pepper. Let flavors marinate together for at least 15 minutes before serving.
Nutrition facts per serving: 103 calories, 8 g total fat, 1 g saturated fat, 337 mg sodium, 8 g carbohydrates, 2 g fiber, 2 g protein
BALANCE IT OUT: This kale & olive salad is a great side salad for any meal. The cayenne pepper and cumin give this salad almost a Mexican feel and I usually pair mine with rice and beans, stacked enchiladas, or black bean burgers. This salad also makes for an energizing and filling snack since it is filled with nutrition and high in fiber and protein.