Benefits of Kale
If you are looking to use more superfoods during the winter season, then leafy greens like kale is a great choice. Kale grows well in the winter and is easy to find at any grocery store. It is a superfood with tons of vitamins and minerals, including vitamins C and K. Kale is also loaded with antioxidants like quercetin (great for allergies and gut healing). Plus, would you believe it has MORE iron per calorie than beef, and more calcium than dairy?
So, my words of wisdom to my readers today…go eat some! And I’ll even help. Here are four different types of kale salads to try out this winter along with a few of my favorite ways to eat kale.
Types of Kale Salad
Chopped Kale Superfoods Salad
This first salad is great when you want a chopped salad and have some berries and quinoa you want to use as well. Since it has quinoa, it is a heartier salad that really fills you up. Load up your plate with chopped kale, then add rinsed uncooked or cooked (cooled) quinoa for a nice crunch. You can add any superfood toppings you want, like cranberries, pomegranate seeds, or blueberries. For more crunch, add some crushed walnuts or pumpkin seeds (my fave) as well.
Kale and Veggies Salad
Another great option for a winter kale salad is one that uses even more veggies, making it a great main dish. It also works well as a light lunch or a side dish. This salad uses fresh kale, along with some Brussels sprouts, broccoli, and cauliflower, all of which are readily available throughout the fall and winter seasons (I’ve got some growing in my garden). If you want to add a little fat to the salad, throw on some diced up bacon or avocado. Top it with a simple dressing containing olive oil, honey, and some lemon juice and you’re good to go!
Kale Sweet Potato Salad
If you want to add more vegetable superfoods during the winter, consider sweet potatoes and butternut squash. These begin showing up in grocery stores in the fall, and are often available throughout the winter as well. Dice them into cubes, then add to your bed of kale, along with some olive oil, salt, and pepper. You can also make a dressing with lemon juice if you want a little kick to it.
Kale and Apple Salad
Personally, this is my absolute favorite way to eat kale. It tastes great when combined with sweet fruits. Use your chopped kale, along with some sliced apples, raisins or pomegranate seeds, and some chopped walnuts and goat cheese on top. I toss again with lemon, olive oil and honey, and perhaps a sprinkle of hemp seeds.
A Few Favorite Kale Recipes
Hummus Kale Wrap
- 4 large kale leave
- ½ cup store-bought hummus
- 1 large bell pepper, chopped
- 1 large cucumber, chopped
- 1 cup black olives
- Choice of Protein: 8 slices nitrate-free turkey or other protein
Lay out kale leaves onto a flat surface. Layer with hummus, bell pepper, cucumber, and black olives. Top with turkey slices, if desired. Wrap like a sandwich and serve.
Fig It Smoothie
- 1 ½ cups dairy-free milk or water
- 1 cup kale
- ½ avocado
- 2 figs
- Dash of cinnamon powder
- Dash of nutmeg powder
Blend and enjoy!
Sautéed Kale with Leeks
- 1 large leek, chopped
- 1 tablespoon coconut oil
- 1-inch piece of ginger, grated or finely chopped
- 1 garlic clove, chopped
- 1 bunch kale, chopped
- sea salt and black pepper to taste
To prepare the leek, first chop off the thick tops and the bottom root. You should be left with 2 to 4 inches of leek. Split the leek in half and rinse under cold water to remove any excess sand and dirt. Slice the leek to get ready to sauté.
Add the coconut oil to a sauté pan over medium heat. Once it is melted add the leek, ginger, and garlic. Sauté for about 3 minutes until the leeks are soft. Next, add the chopped kale. Sauté for an additional 3 to 5 minutes until the kale is wilted.