Simple and Delicious Kale Crunch Salad

DSC_1604On a recent trip to Portland, Oregon to visit friends, I was surrounded by restaurants boasting the plant-based cuisine I love to eat. My friend, Danielle, told my husband, Travis, and I that kale was literally everywhere, including sitting on the pavement outside of her car one night! She said that nearly every restaurant offered a kale salad of some kind and that got me thinking about a kale salad recipe that I really enjoyed back in Arizona.

Another friend, Lissa, introduced me to a yummy kale salad recipe that she obtained from a colleague. The salad was simple, with the only vegetable being the kale itself. It was dressed in a mix of lemon juice and olive oil and topped with finely grated parmesan cheese. This recipe inspired my Green Salad Formula, which is a healthier, plant-based version of the greens.

When I make a green salad, I like for the only vegetable to be greens so that I’m consuming a large quantity of them. Kale, in particular, is high in fiber, iron, and calcium and packed with antioxidants. A true super food! This mix boasts a variety of organic baby kale leaves that are more palatable in a salad than their adult counterparts.

DSC_1581I add a little protein and crunch to my kale salad with the addition of raw sunflower seeds, almonds, and cashews. Cashews mimic the flavor of parmesan cheese, so I use them as a cholesterol-free substitute.

DSC_1585Finally, I make a lemon vinaigrette dressing for this salad that is fat free. The aforementioned kale with parmesan salad includes a dressing that is largely oil and in my opinion, too fattening when paired with cheese, or in this case, nuts. I add a hint of agave syrup to balance the tartness of the lemon juice and no oil whatsoever. Enjoy!

FORMULA BASE: GREEN SALAD

Serves 1 as a meal or 2 as a side

  • 4 cups fresh greens –> I’m using a mix of baby kale leaves.
  • ¼ cup raw seeds and chopped nuts –> I’m using 1 tbsp sunflower seeds, 1 tbsp almonds, and ¼ cup cashews
  • 2 tbsp dressing of choice –> I’m using a homemade lemon vinaigrette.
  • DRESSING:
    • Juice of ½ of a lemon
    • 1 tsp agave syrup
    • ¼ tsp onion powder
    • ¼ tsp garlic powder
    • One grind fresh black pepper
    • Pinch of pink Himalayan sea salt

Mix the salad dressing with a small whisk and set aside.

DSC_1591Put the nuts through a nut grinder or chopper, or finely chop by hand.

DSC_1588Toss the kale in the lemon vinaigrette and top with the sunflower seeds and chopped nuts.

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Dip, Salsa, or Square Meal?

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To answer your question, this dish, based off of my bean salad formula, is all three: dip, salsa, and square meal. I’m housing it under my Square Meal Formulas because while it makes for a great snack, it can serve as a delicious, filling, and protein-packed lunch or dinner, too.

If you tuned in last week for my chili recipe and are not ready to leave the Southwest, you will love trying out my bean salad. This recipe is a cross between my mom’s “Texas caviar” bean dip and my husband’s mango salsa. It is served cold and alone, with tortilla chips, or as an addition to a Latin or southwestern dish.

Before we get into making this dip, salsa, and square meal, a word about a few ingredients that I love: sesame oil, agave syrup, and pink Himalayan sea salt. As this blog grows, you will see these ingredients throughout many of my fresh formulas and recipes. Here’s why…

DSC_1542While my recipes minimize added fat, sugar, and salt, I do sometimes add just a little to maximize flavors. Sesame oil lends itself perfectly to this philosophy, as it is extremely flavorful in quite small amounts. To keep your blood sugar levels at bay, organic agave syrup—a low glycemic sweetener—is a great alternative to white, granulated sugar, which I haven’t purchased in years. Finally, pink Himalayan sea salt is the super salt of the sodium world! This salt contains over 80 vitamins and minerals, is naturally high in iodine, has less sodium per serving than table salt, and has a myriad of other health benefits. If you’re adding salt, this is the way to go.

If you’re feeling extra adventurous, make your own tortilla chips to compliment this bean salad. Never having yet made them myself, I’ve purchased a few from a local Arizona Mexican restaurant so I can see how it’s done!

FORMULA BASE: BEAN SALAD

Serves 4-6

  • 2 cups cooked beans, no added salt –> I’m using extra beans today, in an effort to mimic elements of my mother’s Texas caviar recipe. I’m incorporating equal parts kidney, pinto, and black beans (just like my chili recipe), totalling about 5 ½ cups.
  • 2 cups chopped raw fruits/veggies –> I’m using ½ of a small green bell pepper, ¼ cup frozen corn, 1 medium size mango, and ¼ cup fresh, finely chopped cilantro.
  • ¼ chopped raw onion –> I’m using yellow.
  • ½ cup seeds and/or chopped raw nuts –> I’m using raw sunflower seeds, a little less than a ½ cup.
  • Citrus juice (size matters…start small) –> I’m using the juice of two limes.
  • Spices, herbs, salt, and pepper to taste –> I’m using ½ tsp each of chili powder, paprika, garlic powder, and pink Himalayan sea salt, and ¼ tsp cumin.
  • SPECIAL ADDITIONS: 1 tsp sesame oil and 1 tbsp agave syrup (I would use less or none at all if my mango were sweeter.)

Before anything else, chop your onion and get it soaking in the citrus juice. The citrus helps to break down the abrasive flavor of the onions.

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Next, drain and rinse your beans, allowing them to drip dry in your colander while chopping your fruits/veggies. Combine all ingredients and mix. Store in the fridge up to a week.

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