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Pomegranate, Berry, and Kale Salad

Kale is a leafy green that has been on the rise for good reason, and if this potent vegetable hasn’t made its way into your fridge or your stomach yet, now is the time!

Though the fiber content of kale is best for reducing heart disease and blood cholesterol when cooked, the green remains quite nutrient-loaded when eaten raw.

Kale makes a great green smoothie, and is also essential in making an incredibly healthy salad. This vegetable has been known to prevent cancer, aid digestion, and provide a significant source of multiple vitamins and minerals. Kale contains antioxidant vitamins such as A, B-6, C, and K in hefty doses, as well as potassium, magnesium, iron, copper, phosphorus, and phytonutrients. And the fiber found in kale will not only make for a more pleasant digestive experience, it binds bile acids, which reduces the risk of heart disease and blood cholesterol.

Pomegranate is also in the superfood category, with research linking the fruit to a lower risk of heart disease, reducing LDL cholesterol, and slowing the growth of prostate cancer. These dark, tart fruits contain a large quantity of antioxidants, including tannins and anthocyanins – both polyphenols, the antioxidants linked to preventing degenerative diseases such as cancer. To complement the tartness of pomegranate, you can add blueberries, a common yet beneficial fruit filled with B-vitamins.

This salad is refreshing and satisfying while containing some seriously well-rounded nutrition. Aside from its health benefits, the end result is delicious. Other than the pomegranate seeding, there is barely any effort involved in the preparation, making this a quick and perfect dish. Serve with a light, sweet dressing, a side of grilled meat, fish, or tofu, and a plop of organic brown rice or quinoa, and you have a solid meal.

This recipe serves 4 and takes about 15 minutes to prepare.

 

What You Need

 

Salad

  • 3 bunches of kale (stemmed and chopped)
  • 1 cup fresh blueberries
  • 3/4 cup pomegranate seeds (about 1 pomegranate)
  • 1/2 avocado (diced)
  • 1/3 cup sliced almonds (toasted)
  • 1/3 cup pumpkin seeds (toasted)
  • 1/3 cup goat cheese
  • Salt and pepper to taste

Dressing

  • 2 tablespoons fresh lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1/2 teaspoon agave nectar or raw honey
  • 1/8 teaspoon sea salt
  • 1/8 teaspoon fresh ground pepper

 

How to Prepare

 

Salad

  1. Add kale, blueberries, seeds, avocado, and goat cheese to a large bowl.
  2. Lightly toss until mixed well.

Dressing

  1. Combine lemon juice, oil, nectar or honey, and salt and pepper (your preferred amount) in a small bowl.
  2. Pour over the salad and gently toss to distribute evenly.

 


References

 

1. Kathleen Zelman. WebMD. The Truth About Kale.

2. Elaine Magee. WebMD. Pomegranate Power.

3. Cookin’ Canuck. Chopped Kale Salad with Pomegranate and Avocado.

4. Dr. Marwan Sabbagh and Beau MacMillan. Dash Recipes. Kale, Blueberry, and Pomegranate Salad.

 

Image: Dashrecipes.com

 

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