Kale Salad

Yum!

This salad takes a little more time to prep (versus a spinach or romaine salad), yet is so delicious and fresh tasting! Kale is one of those super food vegetables that I feel I do not eat enough of (not sure why, maybe my new years resolution will be to eat more kale....). Dark leafy greens, think kale, bok choy, dark lettuces, spinach - are loaded with vitamins, minerals, beta-carotene, vitamin C, folate, iron, magnesium, carotenoids, phytochemicals, and antioxidants. Can you now see why kale is considered a super food?! Though it takes a little more time to make, don't be discouraged! Try it out and leave a comment of what you think!

Ingredients:

1 cup sunflower sprouts

1 bunch fresh kale

1/4 cup slivered red onions

1 teaspoon salt

1/4 cup pumpkin seeds

1 tablespoon extra virgin olive oil

Juice of 1 lemon

1 teaspoon sesame seed oil

1 teaspoon braggs (or low sodium soy sauce)

Directions:

• Rinse kale and break into bite size pieces
• Dry kale (I find the convenience of a salad spinner to be ideal for this)
• Thinly slice red onions
• Rinse sunflower sprouts
• "Massage" kale in a large size bowl with about 1 teaspoon salt. Yes, this does sound weird, but the idea is to break down the kale's cell wall. By doing this, the taste is less bitter and bite less sharp. This takes about 5 minutes and the kale will reduce in size by almost half.
• Add sunflower sprouts, onions, pumpkin seeds and remaining ingredients to the massaged kale. Toss to coat. 

Yields about 7 cups:

Nutrition Facts per 1 cup:

Calories: 54 Fat: 3 g. Saturated Fat: 0 g. Carbohydrates: 6 g. Fiber: 2 g. Sodium: 75 mg. Protein: 2 g.

This is really a side dish but can be made into a delicious meal. How you ask? Here are some ideas to make it a meal:

• Plate about 2 cups Kale salad on plate. Add 3/4 cup fat free or low-fat cottage cheese. Toast 1 piece whole wheat bread with 1 teaspoon butter or jam. Nutrition Facts: Calories: 400 Fat: 12 g. Saturated Fat: 1 g. Carbohydrates: 36 g. Sodium: 700mg. (high due to the cottage cheese) Protein: 27 g. 
• Plate about 2 cups Kale salad with 1 cup cooked brown rice. Add about 3 ounces chicken breast (size of a deck of cards). Nutrition Facts: Calories: 400 Fat: 6 g. Saturated Fat: 1 g. Carbohydrates: 51 g. Fiber: 8 g. Sodium: 200 mg. Protein: 28 g.