Emerald Kale Salad

Emerald Kale Salad

Health Rating
Prep Cook Ready in Servings
10 min 0 min 10 min 4

Ingredients


1 bunch Curly kale (stemmed and finely chopped)
1 tbsp Extra virgin olive oil (organic)
1 tbsp Lemon juice (from fresh lemon)
1/4 cup Red onion (diced)
1/4 cup Cucumber (diced)
1 tsp Sea salt

Instructions


1. Wash Kale leaves and pat dry

 

2. Put chopped kale into a large bowl and massage gently with hands until the tough fibers of the kale breakdown

3. Add the diced red onions and cucumber on top of the kale

 

4. Drizzle the salad with olive oil and sprinkle with sea salt to taste

 

5. Cut one lemon in half and add lemon juice to your salad and ENJOY!

 

Nutrition Facts

Per Portion

Calories 121
Calories from fat 40
Calories from saturated fat 5.4
Total Fat 4.4 g
Saturated Fat 0.6 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 2.6 g
Cholesterol 0
Sodium 654 mg
Potassium 654 mg
Total Carbohydrate 15.4 g
Dietary Fiber 3.6 g
Sugars 0.6 g
Protein 4.8 g

Dietary servings

Per Portion


Vegetables 2.2

Energy sources


Pygal51%467.68909115918774198.2689129195589133%301.39792650066335234.0099543912176616%338.08899395677105117.9057066155709251%33%16%CarbohydratesFatProtein

Notes:

For additional protein  - sprinkle 1 tbsp. of chia seeds or hemp seeds on top of salad

For additional flavor - drizzle balsamic vinegar and  sprinkle black pepper to taste 

For more nutrients - wash 1-2 cups of baby spinach leaves and add them to the salad - spinach is an excellent source of vitamin K, vitamin C and Folic acid


Kale

Is an excellent source of calcium and a very good source of dietary fiber 

Olive oil

Is an excellent source of healthy fats and is high in the antioxidant vitamin E

Salad
Side