Kale Brussels Sprout Broccoli Salad with Cilantro Dressing

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This salad is tasteful and healthy at the same time. Best way to eat kale.

Kale salad

Toss kale, broccoli, Brussels sprouts, red cabbage, green cabbage, roasted corn, avocados, and tomatoes together in large bowl.

Kale Salad with Cilantro Dressing

Combine cilantro, jalapeno (optional), garlic, olive oil, Greek yogurt, vinegar, lemon juice, salt and pepper in a blender or food processor, blend until smooth.Add to the salad.

Kale Brussels Sprout Broccoli Salad with Cilantro Dressing

Kale Brussels Sprout Broccoli Salad with Cilantro Dressing

Ingredients:

  • 1/2 cup peeled and julienned broccoli stalks
  • 1/2 cup kale leaves thinly sliced (ribs removed)
  • 1/2 cup of shaved fresh Brussels Sprout
  • 1/2 cup sliced red cabbage
  • 1/2 cup sliced green cabbage
  • 2 cups roasted corn kernels (I used the frozen bag from Trader Joe’s)
  • 1 avocado, cut into 1/2 inch pieces
  • 2 small tomatoes, sliced

Ingredients For Cilantro Dressing

  • 1 bunch fresh cilantro, roughly chopped
  • 3 tablespoons plain Greek yogurt (for Vegan Style use WholeSoy plain unsweetened yogurt)
  • 1/4 cup olive oil
  • 2 tablespoons fresh lime juice
  • 1 tablespoon apple cider vinegar
  • 1/2 jalapeno, seeded and coarsely chopped (optional)
  • 1 clove garlic, minced
  • salt and pepper to taste

Directions:

Toss kale, broccoli, Brussels sprouts, red cabbage, green cabbage, roasted corn, avocados, and tomatoes together in large bowl. Set aside while you make the dressing.

To make the dressing, combine cilantro, jalapeno (optional), garlic, olive oil, Greek yogurt, vinegar, lemon juice, salt and pepper in a blender or food processor, blend until smooth.  Taste and adjust seasonings if necessary.

Add dressing to the salad mixture; toss to coat. Let the salad sit for at least 30 minutes or so.  It gives the greens a chance to meld and soften up.

Nutritional Facts about Kale: Kale is being called “the new beef”, “the queen of greens” and “a nutritional powerhouse.” Here are ten great benefits of adding more kale to your diet:

1. Kale is low in calorie, high in fiber and has zero fat. One cup of kale has only 36 calories, 5 grams of fiber and 0 grams of fat. It is great for aiding in digestion and elimination with its great fiber content. It’s also filled with so many nutrients, vitamins, folate and magnesium as well as those listed below.

2. Kale is high in iron. Per calorie, kale has more iron than beef. Iron is essential for good health, such as the formation of hemoglobin and enzymes, transporting oxygen to various parts of the body, cell growth, proper liver function and more.

3. Kale is high in Vitamin K. Eating a diet high in Vitamin K can help protect against various cancers. It is also necessary for a wide variety of bodily functions including normal bone health and blood clotting. Also increased levels of vitamin K can help people suffering from Alzheimer’s disease.

4. Kale is filled with powerful antioxidants. Antioxidants, such as carotenoids and flavonoids help protect against various cancers.

5. Kale is a great anti-inflammatory food. One cup of kale is filled with 10% of the RDA of omega-3 fatty acids, which help, fight against arthritis, asthma and autoimmune disorders.

6. Kale is great for cardiovascular support. Eating more kale can help lower cholesterol levels.

7. Kale is high in Vitamin A. Vitamin A is great for your vision, your skin as well as helping to prevent lung and oral cavity cancers.

8. Kale is high in Vitamin C. This is very helpful for your immune system, your metabolism and your hydration.

9. Kale is high in calcium. Per calorie, kale has more calcium than milk, which aids in preventing bone loss, preventing osteoporosis and maintaining a healthy metabolism. Vitamin C is also helpful to maintain cartilage and joint flexibility

10. Kale is a great detox food. Kale is filled with fiber and sulfur, both great for detoxifying your body and keeping your liver healthy.

Kale Nutritional Fact Credit: Mind Body green

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