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Posted by on Dec 12, 2014 in Entrees, RECIPES, Uncategorized

Beet & Walnut Massaged Kale Salad

Beet & Walnut Massaged Kale Salad

“Massaging” kale sounds like a funny concept, but the process of massaging, which is basically a kneading motion, breaks down the raw kale to make it much easier for your body to digest. Working with the leaves for several minutes causes the cellulose (plant fiber) to get broken down.

The softer texture produced from massaging kale makes it more enjoyable in your mouth, so it doesn’t feel like you’re eating grass, and through your whole digestive tract. Continue to massage the kale for several minutes, or until it becomes a deep green color, and slightly wilted. Unlike most greens, kale will not become mushy or soggy when massaged.

I suggest massaging kale anytime you are consuming it raw, but I find it beneficial to do when I am using kale in a meal, whether smoothies, or cooked in a stir fry.

In my opinion kale is the superfood of greens. It is so versatile, and can be used in so many ways. It is naturally full of antioxidants, flavonoids (prevent inflammation). It also lowers cholesterol.  The raw flavor can take some getting used to if it is not prepared right, or mixed with the wrong ingredients, but massaging it will help with that!

This beautiful fall salad is a fabulous blend of beets, walnuts, parsley, kale, and a light homemade dressing.

This salad is full of:

  • Omega-3 fatty acids
  • Fiber
  • Vitamins A, B, C, & K
  • Anti-oxidants
  • Stress relieving properties
  • Flavonoids
  • Potential cancer blocking properties
  • Beta-carotene
  • Folic Acid
  • More!

I’m not big into dairy because of the way it affects my stomach, but sometimes I will sprinkle a little local goal cheese on this salad as well.

Beet & Walnut Kale Salad
 
Prep time
Cook time
Total time
 
Recipe type: Entree
Ingredients
  • 2 C Organic Kale, chopped & destemmed
  • 1 Organic Roasted Beet, chopped into 1 In. Cubes
  • ¼ C Walnut Pieces
  • ½ Pear, Sliced
  • ½ C Fresh Parsley, chopped
  • 1 TBSP Extra Virgin Olive Oil
  • 2 TSP Strong Mustard
  • 1 TBSP Apple Cider Vinegar
  • S & P, to taste
Instructions
  1. Place kale in bowl or on plate and “massage” (see note above*) for several minutes.
  2. Add walnut pieces, sliced pear, fresh parsley, and chopped beet to kale.
  3. In a small dish, combine EVOO, mustard, & apple cider vinegar. Mix thoroughly. Pour dressing over salad.
  4. Enjoy!

 

xoxo

 ♥Teresa

4 Comments

  1. Kale salad looks great. I like my kale cooked though.

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