This kale salad is super healthy, a yummy green salad full of fiber and high in nutrients featuring bok choy, avocado, chioggia, oroblanco, mizuna, spinach, and red chard!
Hello lovely, I hope you're doing great! Today I want to share with you this totally new salad recipe. This kale salad is made with some other greens guaranteeing you to eat a variety of veggies.
Green salad recipes are so versatile and they make a great addition to any buffet, they make a perfect side dish and can easily replace a meal especially when you want to detoxify your body or shed off some weight!
You know to be healthy and to have the maximum of nutrients you need to eat a variety of foods, right? What better way to get started than adding new ingredients to your classic kale salad?
Have you tried bok choy in salad yet? What about oroblanco? Does mizuna sound exotic? I know it can intimidating to start new ingredients when you have no clue how to include them in your menu.
I've created this salad for you so that you've ease in your kitchen in creating a green salad with new ingredients that are not common in a traditional salad.
This Kale green salad is full of different textures and every ingredient has a unique taste.
I love the balsamic vinegar in this salad as it adds that richness of sweetness. You can opt for a dressing of your choice to make you appreciate it.
Green salad benefits
This kale salad is wholesome with a variety of minerals, vitamins, phytonutrients. Each ingredient is a great source of dietary fiber that will help with digestion.
Eating this green salad every other day will help you lose weight because it's filing with low calories.
Ingredients in this green salad are sources of antioxidants that will help you reduce inflammation especially if you include them in your menu.
Ingredients used in this kale salad
This green salad features fresh veggies, avocado, Chiogga, and oroblanco. Ingredients that are high in micronutrients to help you heal.
kale: This kale salad is using both green and purple kale leaves. Kale offers an excellent amount of vitamin A, C, k and is great for calcium, potassium, iron, and copper. When using kale for salad go for young leaves as mature leaves are tough to eat.
Butter lettuce: Its tenderness will counteract that of kale. It's rich in water and a good source of vitamins A, C, K, and B9.
Bok choy: It belongs to the cabbage family. It has a mild cabbage taste with firm leaves. It's a good source of vitamins K, A, C, and B6.
Spinach: Choose fresh baby spinach when making a salad, they're easy to chew and taste awesome. Spinach has a good amount of iron, manganese, magnesium, and vitamins like C, A, B9, B2, and B1.
Candy stripe beet: Also known as Chioggia, these beets are white with red/pink stripes. They are sweeter than the classic red beet and are perfect eaten raw in a salad. The good news with these beets is that they don't stain as they don't bleed their juice. Beets are rich in vitamin A and C.
Red chard: Always go for baby chards when adding chards into your green salad, the leaves are soft and have a milder taste than the mature leaves. Chards are excellent for vitamin K, A & C. They're a good source of iron and magnesium.
Red mizuna: Also known as Japanese mustard green, mizuna has a peppery flavor, and like other mustard leaves, it's a good source of vitamin C, E, and A of which are antioxidants.
Oroblanco: Or White gold is a green grapefruit. It's sweeter and less acidic than the other grapefruits. I like adding it into this kale salad to add a sweet note. It's high in vitamin C.
Avocado: The avocado adds creamy to this salad. Source of healthy fats, it also has vitamin B5, B6, B9, K and, C. It's a good source of potassium and copper. For best results, slice the avocado just before tossing the salad together, since they oxidize easily when they are exposed to air. Squeeze some lemon to avoid browning.
Can I prepare this kale salad as a meal prep?
- You can prepare this green salad in advance but eat it within a day whenever possible. Most vegetables and open-cut fruits lose their nutrients (especially vitamin C) very fast.
- In this kale salad, I used purple bok choy. It's very fragile compared to the green one that holds well in a salad and is great for storage.
- The same goes for the lettuce, choose firm lettuce like romaine or escarole.
- While massaged kale will hold well for days, this will not be the case with spinach that will lose its firmness and bright color. Leave out the spinach together with the avocado till the day you're about to eat the salad.
As you can see my dear, this salad is full of vitamins, antioxidants, minerals, and fiber to help you improve your health.
If you make this salad please do leave me a comment here below, I love hearing from you.
My love to you, Githu.
GER MORE HEALTY SALAD
- Super simple beet salad with butternut
- A must make apple salad with alfafa and mizuna
- Herby quinoa salad
- The best mediterranean quiona salad
Kale green salad with spinach and bok choy
Equipment
- Big salad bowl
- knife
- Salad spoons to mix the salad
- vegetable peeler or mandoline
Ingredients
- 4-5 kale leaves green & purple
- 3 tablespoons cold-pressed olive oil
- some salt
- 1 lemon cut into halves
- 2 bok choy
- a handful of baby spinach
- 1 small or half of butter lettuce
- 100 grams mizuna (optional) you don't need a lot
- a few red chards or beet leaves
- ½ medium size chioggia or beet of your choice
- 2 oroblanco or citrus fruit of your choice
- 2-3 medium avocados
Instructions
How to prepare this kale green salad
- Start by cleaning all the veggies and the fruits
- Start working on kales. Remove the leaves from the stems by either using your hands or using a knife
- Slice the leaves. In a big salad bowl, add the kale leaves, squeeze half a lemon, sprinkle with some salt, and add a tablespoon of olive oil.
- Using your hands, massage the kale leaves then cover the bowl as you continue working on the rest of the ingredients
- Now prepare the bok choy. Cut off its base and chop the stems into small bites, then cut the leaves into 2-3 parts
- For the mizuna and the red chard, cut off their stems and chop the leaves into edible sizes
- Lettuce will be cut into edible pieces
- Cut off the stems of the spinach
- Cut the chioggia and cut it into two. You'll need only one half. Use a vegetable peeler to slice the chioggia into fine slices
- Peel the oroblanco using a knife. Use the knife to supreme it (getting the segments without the skin or membrane).
- Now add all the above ingredients in the bow with massaged kale
- Add the rest of olive oil and some salt
- Mix well
- Serve the salad on individual plates
- Cut the avocado into halves, Struck the seed with your knife, and tilt it to remove it (the seed)
- Place the avocado halves on a chopping board and slice them as in the photo. (You can however, cut it into cubes)
- Place the sliced avocado on each plate and sprinkle with lemon to prevent it from browning!
- If you cut your avocado into cubes, add these directly to the salad bowl and mix well. Then serve.
- You can use a salad dressing of your choice, but this salad has already enough acid from the 🍋 no need for more acidity, though love adding some little balsamic vinegar
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